Week...

Monday
Rest

Tuesday
Warmup (use this all week)
5 min run
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
Week 2 Bench press

WOD
"Jumping, Running, Fran"
300 Single Unders 
21 Thrusters @ 95
Run 400m
21 Pull-ups
300 Single Unders 

15 Thrusters @ 95

Run 400m
15 Pull-ups
300 Single Unders 

9 Thrusters @ 95

Run 400m
9 Pull-ups

Wednesday
Strength
Week 2 Squat

WOD


Thursday
WOD
"Mary"
20 min AMRAP
5 HS Push Ups
10 Pistols (5 each leg)
15 Pull Ups

Friday
Strength
Week 3 Press

WOD
Rest

Saturday
Strength
Week 3 Deadlift

Sunday
Endurance: Long run. Take last week's run and add 5 min.