Friday, 5/25/18 Gymnastics Strength 5 Minute EMOM: 10 Ring Dips WOD For Time: 50 Kb Swings (70#/53) 50 Toes to Bar 25/20 Calorie Bike

Thursday, 5/24/18 Partner WOD 9 Minute AMRAP: 3 Tire Flips 6 Burpee Tire Jumps Rest 2 Minutes 9 Minute AMRAP: 50’ Overhead Walking Lunge (50#/35#) 50’ Sandbag Carry *You go I go

Wednesday, 5/23/18 WOD 800m Run Cash In 3 Rounds: 30 Wall Balls (20#/14#) 20 Pull Ups 800m Run Cash Out

Tuesday, 5/22/18 WOD 5 Rounds, (2:00 on/2:00 off): 20/16 Calorie Row Max Strict Handstand Push Ups Core 4×15 Weighted Sit Ups

Monday, 5/21/18 Strength 10 Minutes: Work up to a heavy Overhead Squat WOD “Charlotte” 21-15-9 Overhead Squats Sumo Deadlift High Pull *95#/65#

Friday, 5/18/18 WOD Crossfit.com WOD 180508 3 Rounds: 5 Bar Muscle Ups 5 Power Snatch into.. 3 Rounds: 15 Deadlift 30 Air Squats into.. 3 Rounds: 5 Bar Muscle Ups 5 Power Cleans *155#/105#

Thursday, 5/17/18 WOD 21-18-15-12-9 Plate Ground to Overhead (45#/25#) Med Ball Ab Mat Sit Ups (20#/14#) *1:00 on/1:00 off *Start every minute with 100m run

Wednesday, 5/16/18 Strength 5 Sets, Every 90 Seconds: 3 Back Squats WOD 3 Minute AMRAP: 15 Calorie Row 10 Lateral Burpees Over the Rower Rest 3 Minutes 3 Minute AMRAP: 10 Calorie Row 10 Lateral Burpees Over the Rower Rest 3 Minutes 3 Minute AMRAP: 10 Calorie Row 15 Lateral Burpees Over…

Tuesday, 5/15/18 WOD 12 Minute AMRAP: 50/42 Calorie Bike 75 Wall Balls (20#/14#) 100′ Dumbbell Overhead Walking Lunge (50#/35#)

Monday, 5/14/18 WOD “Helen” 3 Rounds: 400m Run 21 Kb Swings (53#/35#) 12 Pull Ups Core Stability 4 Sets Max Effort L Sit Holds *Rest 1 minute after each set