Training Week

Monday: press 175# push press 210#
WOD 5rds200m run10 dips10 pullups6:31

Tuesday: am) Back squat 205# 5x4
WOD 3 rds600m run25 GHD back ext25 GHD sit ups13 mins and change
pm) hill repeats at concord 6 x 90s on 90 secs off
then trail run with Heath and rugby guys 35 mins
Wend: OFF
Thursday: 3x3 front squat 185#
WOD 2 rds 30 sec on 30 sec off53# KB cl and press rtKB cl and press wall balls
2 xtra rds30secs each exercieKB cl/press lft then swings then rt thn wall balls
Friday: am) clean and jerk 195# 6x1
4 100m sprints
20 tire flips
pm) SS ride with Mark at Haw ridge
Saturday: 1:30 poker run ride
Sunday: 3 hours at Foothill Parkway