Monday 

Snatch 

work up to heavy single

B)open wod 13.1 (newbies do KB swings in lieu of snatches) 

40 burpees

30 snatches 75/45 (masters 45/35)

30 burpees 

30 snatches 135/75 (75/55)

20 burpees 

30 snatches 165/100 (100/75)

10 burpees 

30 snatches 210/120 (120/90)

Tuesday 

Clean and jerk

Work up to heavy single. 

B)for time 

400m run

30 full cleans 95/65

400m run 

30 full cleans 115/75

400m run

Wednesday 

A)Thruster 

Work up to heavy triple

B) "Fran"

21, 15, 9 

Thrusters 95/65

Pull ups

Thursday 

Sumo deadlift high pull 5x5

Hand stand holds 5xup to :70 seconds max holds

B) 8x

15HR push ups

200m sprints

Friday 

Tempo Back squat w/3second pause

5x5

Lateral medball tosses with partners far and heavy as possible. 5x5 each side

B)5 RFt

200m single arm farmer Carry 53/35

(Must remain in one hand only on the way to the sign, can switch hands upon return)

1000m row

1 rope climb. 

Saturday 

Max out Saturday 

B)13.2 

10min amrap

5 shoulder to over head 115/75 (95/55)

10 deadlifts 

15 box jumps 24/20

Sunday 

Open gym 930-1130

Super Bowl party 3pm-?