This week's WODs. Starting with Shana's bday wod!!! (Sara's little sister)

Monday
Monday
"Shana's bday wod"
2rounds
200m run
20 deadlifts 135/95
20 push presses
20 sit ups
20 air squats
20 burpee bar taps
20 KB swings 61/44

B) Emom 8
Odd 4burpee box jumps
         6 power cleans (tng)
         No dropping the bar unless      
         Unless imminent danger
Even 4 burpee box jumps
         6 power cleans
         Must drop bar unless not  
         Loaded.

Tuesday
"Elizabeth"
21, 15, 9
Cleans (full) 135/95
Ring dips

B) emom 10
  Odd. 8 pull-ups
           8 thrusters 95/65
  Even. 8 supinated ring pulls
            8 oh squats

Wednesday
Power clean/Bench press (super set) 5x3

B) 800m run
     25 front racked lunges 115/75
     400m run
     20 KB lunges 53/35
     200m run
     15 OH lunges
     100m run
      10 jumping lunges

Thursday
Push press/deadlift (super set)
5x4

B) amrap 20
     (20 of everything)
Wall balls 20/14
SDLHP 95/65
Shoulder 2 OH
Sit ups
Front squats

Friday
Snatch 5x3

B) buy in w/800m row/run then...
     4x of
     20 kbs 53/35
     60 DU's (150 singles)
     Cash out w/800m row/run