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


Work up to a 3RM strict press

then do

Back Squat

20x 67-77%

(More than last week)

3 rounds for time:

30 alternating DB snatches 35/50

20 over the dumbbell burpees

Extra credit

3-5 rounds of:

10 single arm suitcase deadlifts each side (Use kettlebells OR farmers carry handles)

20 alt. front rack lunges

30-60sec side plank each side