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Location

35977 Mound Rd, Sterling Heights, MI 48310

Monday
BS/FS/OHS/DL

7 Rounds
3 Deadlifts (315/205)
6 Clapping Push-ups
9 Toes to Bar

Tuesday
15 min TGUs

Track Day
1 mile X 3
Rest 5 min between runs

*Alternate Rowing-1600m x 3
rest 5 min between rows

*Airdyne- 7 min x 3
Moderate pace the first 5 min and then 90% the last 2 minutes.
Rest 5 min between rounds

Wednesday
BS/FS/OHS/DL (25 min try 1 1/4 squats for a change of pace)

FOR TIME
“Masters WOD#4
100 Pull-ups
100 Wall Ball Shots

Thursday
20 Min Snatch for doubles
*Bar on ground only long enough to re-grip

3 Rounds
10 Power Snatch (115/75)
20 Box Jump (24/20)

Friday
BS/FS/OHS/DL (25 min Go heavy)

3 Rounds
10 Clean and Jerk (115/75)
20 Burpees

Saturday
FOR TIME
90 Double Unders
80 Walking Lunges
70 Sit-ups
60 Swings (53/35)
50 Burpees
40 Back Squats (115/75)
30 push ups
20 Calorie Row
10 Handstand Push-ups
5 Rope Climbs
*back squat is from the floor

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