WoDs Week 7/31/2017

Monday:
5 Rounds NFT
Prowler Push
25 T2B
12 DB Push Ups
10 HSPU

Met-Con:
1 RFT
49 Calorie Row
35 Wall Balls (14/20lbs.)
21 Chest to Bar Pull-ups
* 8 minute time cap
Strength/Skill:
Squat Clean + Front Squat @ 205#
1+5
2+3
2+3
3+2
4+1
4+1
5+0

Tuesday:
5 RFT
400m Run
7 70# Left Arm Thruster
7 70# Right Arm Thruster
2 115# Power Snatch
7 115# Behind Neck Push Press

Met-Con:
7 minute AMRAP
(1) 7 Ring Dips
(2) 7 Deadlifts (80/115lbs.)
Strength/Skill:
(1) Snatch (75% of 90%) 7x5
(2) Snatch Pull 3x3
(3) Snatch Grip Deadlift 3x3

Wednesday:
4 Rounds with 21# Weight Vest
(1) Run 400 Meters
(2) 24 Squats
(3) 12 Burpee Box Jump Overs 24"
* 15 minute cap

HSPU Drills after

Thursday:
Trail Run 2.5 miles

Met-Con:
3 Rounds
(1) 21 Unbroken Double Unders
(2) 14 Alternating DB/KB Snatches (35/50lbs.)
(3) 7 Chin-ups
* 9 minute time cap
Strength/Skill:
(1) Power Snatch 7x5 60 seconds rest
(2) Snatch Push Press 3x3
(3) OHS 3x3

Friday:
Trail Run 4 miles
TBD

Saturday:
TBD