Wednesday, 2/28/18 Accessory Work 3×10 Single Leg RDL WOD For Time: 60 Ab Mat Sit Ups 30/25 Calorie Assault Bike Rest 2 Minutes 50 Ab Mat Sit Ups 25/20 Calorie Assault Bike Rest 2 Minutes 40 Ab Mat Sit Ups 20/15 Calorie Assault Bike

Tuesday, 2/27/18 Strength 5 Minute EMOM: 9 Dumbbell Front Squats (50#/35#) WOD 3 Rounds: 80 Double Unders 40 Wall Balls (20#/14#) 8 Muscle Ups *16 Minute Time Cap

Monday, 2/26/18 Strength Power Snatch In 8 minutes work up to a heavy set of 2 WOD 10 Minute AMRAP: 15 Power Snatch (95#/65#) 25 Handstand Push Ups

Friday, 2/23/18 Open 18.1 20 Minute AMRAP: 8 Toes to Bar 10 Dumbbell Hang Clean and Jerks 14/12 Calorie Row

Thursday, 2/22/18 WOD 5:00, 4:00, 3:00, 2:00, 1:00 Bike for Kilometers *1:1 Work/Rest Ratio

Strength 5 Sets, Every 90 Seconds: 5 Back Squats WOD 7 Minute AMRAP: 40 Double Unders 8 Hang Power Cleans (135#/95#)

Tuesday, 2/20/18 Core Stability 3 Sets: 6 Alternating Turkish Get Ups (3 Each Arm) WOD *400m Run Cash In 3 Rounds: 20 Toes to Bar 20 Handstand Push Ups *400m Run Cash Out

Monday, 2/19/18 WOD 3 Minute AMRAP: 24/21 Calorie Row 24 DB Snatches (50#/35#) Max Wall Balls (30#/20#) Rest 3 Minutes 3 Minute AMRAP: 24/21 Calorie Row 20 DB Snatches (50#/35#) Max Wall Balls (30#/20#) Rest 3 Minutes 3 Minute AMRAP: 24/21 Calorie Row 16 DB Snatches (50#/35#) Max Wall Balls (30#/20#) Rest…

Friday, 2/16/18 Strength 8 Minute EMOM: 1 Clean and Jerk WOD 10 Minute AMRAP: 50 Bar Facing Burpees 100 Double Unders 30 Clusters (115#/95#)

Thursday, 2/15/18 WOD 4 Rounds: In 3 Minutes… 400m Run Max Calorie Row w/ Remaining Time *Rest 90 Seconds