SATURDAY! BENCHMARK CARDIO BLAST. KELLY Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

FRIDAY Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1 SQUAT CLEANS 65/95 200 MT RUN EVEN RDS 1O V-UPS ODD RDS 1 ROPE CLIMB

THURSDAY Warm-up POWER SNATCHES (1) 1-1-1-1-1-1 WORK TO A MEDIUM /HEAVY WEIGTH Metcon (Time) FOR TIME 50 BURPEES 40 KB SWINGS 35/55 30 POWER SNATCHES 65/95 20 OHS 10 HSPU

WED Warm-up Metcon (Time) 5RDS 24 SIT UPS 12 FRONT RACK LUNGES TOTAL 55/75 24 DUBS 12 STEP UPS BUY OUT 200 MT OH WALK WITH A PLATE 25/45

TUESDAY MURPH PREP EWOD +WOD OF THE DAY Warm-up Metcon (AMRAP – Rounds and Reps) 22 MIN AMRAP RD 1- 1 RD OF CINDY ( 5 PULL UPS+10 PUSH UPS+ 15 AIR SQUATS) RUN 200 MT RUN RD2 2 RDS OF CINDY 200 MT

MONDAY Warm-up Metcon (Time) WARM UP 10X 50 MT SPRINTS ON 30 SEC 50 D/L 105/155 40 POWER CLEAN 85/115 3 BURPEES OVER THE BAR EVERY MIN ON THE CLOCK WHILE DOING BARBELL WORK! 1 MILE RUN!