Friday, 4/28/17 Strength 5×5 Push Press *Climb in weight each set WOD 4 Rounds: 5 Muscle Ups 10 Front Rack Lunges (135#/95#) 50 Double Unders

Thursday, 4/27/17 “Pick a Skill Day” WOD 12 Minute AMRAP: 200m Run 12 Handstand Push Ups 12 Toes 2 Bar

Wednesday, 4/26/17 Strength 15 Minutes to work up to a heavy 3 rep Overhead Squat WOD 21-15-9 Kb Swings (70#/53#) Calorie Assault Bike

Tuesday, 4/25/17 WOD 6-9-12-9-6 Bar Facing Burpees Hang Power Cleans (135#/95#) Chest 2 Bar Pull Ups Core Stability 3×10 GHD Sit Ups *3 second hold at parallel

Monday, 4/24/17 WOD “Fight Gone Bad” 3 Rounds: 1:00 ME Wall Balls (20#/14#) 1:00 ME Sumo Deadlift High Pull (75#/55#) 1:00 ME Box Jumps (20″) 1:00 ME Push Press (75#/55#) 1:00 ME Calorie Row 1:00 Rest

Friday, 4/21/17 Strength 5×5 Strict Press *increase weight each set WOD 1 Mile Run 30 Toes 2 Bar 90 Double Unders 20 Toes 2 Bar 60 Double Unders 10 Toes 2 Bar 30 Double Unders

Thursday, 4/20/17 “Pick a Skill” WOD “Bring Sally Up Squat Challenge” Back Squats (135#/95#)

Wednesday, 4/19/17 WOD “Diane” 21-15-9 Deadlifts (225#/155#) Handstand Push Ups Rest 7 Minutes… Conditioning 2k Row For Time

Tuesday, 4/18/17 WOD 4 Minute AMRAP: 50 Wall Balls (20#/14#) 30 Ab Mat Sit Ups Max Calorie Bike 4 Minute Rest 4 Minute AMRAP: 40 Wall Balls (20#/14#) 40 Ab Mat Sit Ups Max Calorie Bike 4 Minute Rest 4 Minute AMRAP: 30 Wall Balls (20#/14#) 50 Ab Mat SIt Ups Max…

Monday, 4/17/17 Gymnastics Strength 5 Minute EMOM 6 Strict Pull Ups WOD 12 Minute AMRAP: 15 Hang Power Snatches (75#/55#) 10 Burpee Box Jump Overs (24″/20″)