Monday, 4/30/18 Strength 5 Minute EMOM: 3 Squat Cleans *Drop from the top each rep WOD “Erica” 3 Rounds: 400m Run 5 Ring Muscle Ups 10 Clusters (155#/105#) *15 Minute Time Cap

Friday, 4/27/18 Strength Every 2 Minutes for 4 Sets: 8 Back Squats WOD 4 Rounds: 20/18 Calorie Row 25/20/15/10 Handstand Push Ups

Thursday, 4/26/18 WOD Teams of 3/ 5 Minute Stations: 1) Low Sled Push (45#/25#) 2) 100m KB Farmers Carry (70#/53#) 3) Reverse Sled Walk (3-45’s/3-35’s) 4) Barbell Front Rack Walk (155#/105#) 5) Axel Bar Deadlift (185#/135#)

Wednesday, 4/25/18 Accessory Work 3×10 Alternating Renegade Rows WOD For Time: 50′ DB Front Rack Walking Lunge (50#/35#) 15 Bar Muscle Ups 50′ DB Front Rack Walking Lunge (50#/35#) 12 Bar Muscle Ups 50′ DB Front Rack Walking Lunge (50#/35#) 9 Bar Muscle Ups 50′ DB Front Rack Walking Lunge (50#/35#)

Tuesday, 4/24/18 WOD 15 Minute AMRAP: 300m Run 30 Wall Balls (20#/14#) 15 Push Press (95#/65#)

Monday, 4/23/18 WOD “Isabel” For Time: 30 Snatches (135#/95#) Core Conditioning Alternating EMOM for 10 Minutes: Odd: 12/10 Calorie Bike Even: 12 GHD Sit Ups

Friday, 4/20/18 WOD “Fran” 21-15-9 Thrusters (95#/65#) Pull Ups

Thursday, 4/19/18 WOD 20 Minute AMRAP: 200′ Box Push (45#/35#) 100′ Single Arm Overhead Carry (53#/35#) 200m Run with Med Ball (20#/14#)

Wednesday, 4/18/18 Accessory Work 4×10 Lateral Step Ups WOD For Time: 40 DB Snatch (50#/35#) 50/40 Calorie Bike 40 DB Snatch (50#/35#)

Tuesday, 4/17/18 Skill Work 3 Sets: :40 on/:20 off Max Double Unders WOD 3 Rounds: 400m Run 21 Toes 2 Bar 12 Strict Handstand Push Ups