WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD

Every 90secs for 5 rounds-

3 Jerks 

-start at 60% of your jerk & add weight each round-

20mins to work up to a 

1RM Front Squat 

–  

10 minute “Cindy”

AMRAP 

5 pull ups

10 push ups 

15 squats

Or 

10 minute “Mary”

AMRAP

5 handstand push ups 

10 pistols, alternating 

15 pull ups 

Extra Credit

4 rounds 

8-10 glute ham raises 

8-10 each leg single leg RDLs

Plus 

100 unbroken banded good mornings 

(*scale with PVC)