Tuesday, 2/28/17 Strength 5 Minute EMOM: 5 Power Clean and Jerks @50-60% *Drop from the top each rep WOD 3 Rounds: 4 Minute AMRAP: 400m Run 15/12 Calorie Assault Bike Max Effort Handstand Push Ups *Rest 1 Minute Between Rounds

Monday, 2/27/17 WOD 5 Rounds: 18 Calorie Row 12 Overhead Squats (115#/85#) 6 Muscle Ups Core/Grip Strength 3 Sets: 1:00 Db/Kb Farmers Hold :20 L-Sit Hold

Friday, 2/24/17 Open WOD 17.1 For Time: 10 Dumbbell Snatch (50#/35#) 15 Burpee Box Jump Overs (24″/20″) 20 Dumbbell Snatch 15 Burpee Box Jump Overs 30 Dumbbell Snatch 15 Burpee Box Jump Overs 40 Dumbbell Snatch 15 Burpee Box Jump Overs 50 Dumbbell Snatch 15 BurpeeBox Jump Overs *20 Minute Time Cap

Thursday, 2/23/17 “Pick a Skill” WOD Alternating Tabata (:20 on/:10 off): Calorie Row Hand Release Push Ups Kb Swings (53#/35#)

Wednesday, 2/22/17 Partner WOD 800m Run 80 Alternating Med Ball Sit Ups (20#/14#) 8 Rope Climbs 600m Run 60 Alternating Med Ball Sit Ups (20#/14#) 6 Rope Climbs 400m Run 40 Alternating Med Ball Sit Ups (20#/14#) 4 Rope Climbs 200m Run 20 Alternating Med Ball Sit Ups (20#/14#) 2 Rope Climbs

Tuesday, 2/21/17 WOD 7 Minute AMRAP: 10 Wall Balls (30#/20#) 3 Muscle Ups Gymnastics Skill 6×12 Handstand Push Ups *1 minute recovery row after each set

Monday, 2/20/17 Strength 8 Minute EMOM: 4 Squat Cleans @60% WOD 3 Rounds (3 Minutes On/3 Minutes Off) 8 Calorie Bike 16 Alternating Kb Snatches (53#/35#)

Saturday, 2/18/17   Partner WOD   16 Rounds (8 Each): 200m Run 50′ OH Plate Walking Lunge (35#/25#) 50′ Box Push *Alternating Rounds Relay Style

Friday, 2/17/16 WOD “Squat Snatch 16.2” Through Minute 4: 25 T2B 50 Double Unders 15 Squat Snatch (115#/85#) Through Minute 8: 25 T2B 50 Double Unders 13 Squat Snatch (135#/95#) Through Minute 12: 25 T2B 50 Double Unders 11 Squat Snatch (155#/105#) Through Minute 16: 25 T2B 50 Double Unders 9 Squat…

Thursday, 2/16/17 “Pick a Skill Day” WOD “Half Jerry” 800m Run 1k Row 800m Run