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Friday

Friday: G 
10 Rounds of 
1 Muscle up
3 Strict pull-ups
5 Kipping Pull-ups

Thursday WOD

Thursday: WM
Courtesy of original Firebreather Greg Amundson
Thruster 1-1-1-1-1-1-1 Repetitions Rest as needed
then,
Five Minute Time Cap:
Row 500 Meters
In the remaining time complete As Many Repetitions As Possible (AMRAP) of Thruster with 50 % of your 1RM Thruster Weight.

Wednesday WOD

WMG
Modification of the HQ WOD “The Ghost”
6 rounds of:
1 minute of snatch 75/55
1 minute of burpees
1 minute of double-unders
1 minute rest

Tuesday WOD

Tuesday: MG
4 Rounds for Time Of:
15 Box Jumps (24/20)
Run 400 Meters
30 Push-ups

Monday WOD

Monday: W
Deadlift
3-3-2-2-1-1-10
Go heavy! Yes, the last number says 10. 

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