This is the week that Jenny’s semi-final workouts will be released. If they are adaptations of the quarter-finals that we just did, we won’t all do them again. If they are different enough, we will play along with her by doing them next week. It will be fun!

MONDAY 5-6-24
Strength WOD: Bench Press (3x5)
then:
AMRAP in 10:00
30 Walking Lunges
6 Pull-ups
5 KB Press-each arm

TUESDAY 5-7-24
5 Rounds for time:
300 meter Row
10 Deadlift (225,155)

WEDNESDAY 5-8-24
6 Rounds for time:
9 Hang Squat Cleans (155,105)
6 Bar Muscle-ups

THURSDAY 5-9-24
Strength WOD: Power Clean (5x3)
then:
AMRAP in 10:00
10 Box Step-Overs (2 DB) (35#,20#),(24",20")
5 100' Runs

FRIDAY 5-10-24
3 Rounds for time:
30 alternating Pistols
15 Push Jerks (95,65)

SATURDAY 5-11-24
Open Gym at 8am and 9am
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