This week will have 2 Benchmark WODs. There will 3 days of Weightlifting, then MetCon and 2 days of MetCon/Weightlifting/MetCon.
Monday: Deadlifts will be the Weightlifting and it will be a de-load week. The MetCon will have Sit-Ups, Plate Overhead Lunges and Double Unders. The Post WOD will be False Grip Ring Pull-Ups
Tuesday: Dumbbell Power Snatches and Burpees will be the AMRAP before a Snatch Complex in the Weightlifting. The 2nd MetCon will be Girl WOD, “Grace.” The Post WOD will be Ring Push-Ups.
Wednesday: Front Squats will be the Weightlifting. The MetCon will be Hero WOD, “Coffland.” The Post WOD will be Toe Nail Transitions.
Thursday: An AMRAP of Toes to Bar and Air Squats will be before Back Squats for Weightlifting. It will be a de-load week for Back Squats. The MetCon will have Deadlifts and Lateral Lunges. The Post WOD will be Ring Push-Ups.
Friday: A Clean and Jerk Complex will be the Weightlifting. The MetCon to follow will have Wallballs, Box Jumps, Power Snatches and Plate Carries. The Post WOD will be a 1,000m Row.