14March2016 – Monday

A. Strength –Back Squat:
3×6 *Climbing

B. WOD 10min. AMRAP:
14 Hang Squat Snatches (95,65)
21 Box Jumpovers

15March2016 – Tuesday

A. Strength – 12min. E2MOM:
1 Power Clean + 1 Push Jerk + 1 TnG Squat Clean + 1 Split Jerk
*Start @60% and work to a heavy complex

B. WOD – 3rds: 2min. ME Cal.
Row 1min. ME HSPU
1min. ME Wallballs
*Rest 2min. between rounds

16March2016 – Wednesday

A. Mobility

B. WOD – 4rds:
400m Run
21 KBS (53,35)
12 Burpees

17March2016 – Thursday

A. Strength – For 10min: 30sec ON/OFF ME Cal. Row

B. WOD –  3 RFT:
21 WB (20/14)
400 M run
16KB Snatches (53/35)
400 M run
9 Pullups

18March2016 – Friday

A. WOD –Workout 16.4
Rx’d
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target