RAW Capacity

Wednesday:

Thruster-10
Waiter's Lunge half court
Butterfly situp-20

10 Rounds for time

Thursday:

Jump Rope/Double Unders-40
KB Swings(53lb) -20
Push ups-10

10 Rounds for time

Sniper-31.02

Friday:

Day off

Saturday:

Floor Press-3 by 5
DB Flat bench-2 by 12
Iso Row-3 by 15,12,10
50 pullups
Back extension-3 by 10
Face pulls-3 by 10
Rear delt- 2 by 12

WOD:
21-15-9
Burpees
Squat
Situps

Sniper-5.45
Boo-9.38

20 burpees .....