Congrats to Mike & Kate for competing in the Festivis Games this weekend!
Way to represent WildFire!!
Monday
Strength: Snatch 3-3-3-3-3
WOD: 9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs
Tuesday
Strength/Skill:
4 rounds for quality of:
Yolk Carry, 50 ft
Farmer Carry, 100 ft
WOD: 50 Handstand Push Ups for time
Wednesday
Strength: Bench Press 3-3-3-3-3
WOD: 4 rounds, 2 mins each, for max reps of:
10 Bench Press, 135/95 lbs
max reps in remaining time Row Calories
Rest 2 mins
Thursday
WOD:
Complete as many rounds as possible in 35 mins of:
15/12 Bike Calories
30 Sit-ups
9 Devil Press, 35/20 lbs
3 Rope Climbs
Rest 2 mins
Friday
Strength: Back Squat 3-3-3-3-3
WOD: For time:
Run, 200 m
20 Wall Balls
Run, 400 m
40 Wall Balls
Run, 800 m
40 Wall Balls
Run, 400 m
20 Wall Balls
Run, 200 m
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