Thursday, 5/31/18 Partner WOD 14:00 AMRAP: (Partner 1) 3 Dumbbell Hang Clean and Jerk (50#/35) 3 Lateral Burpees Over the Dumbbell (Partner 2) 6 Dumbbell Hang Clean and Jerk (50#/35) 6 Lateral Burpees Over the Dumbbell (Partner 1) 9 Dumbbell Hang Clean and Jerk (50#/35) 9 Lateral Burpees Over the Dumbbell (Partner…

Wednesday, 5/30/18 WOD 4 Rounds, (1 Round Every 4 Minutes): 20/15 Calorie Bike 15 Hang Power Snatch (75#/55#) 10 Box Jumps (30”/24”)

Tuesday, 5/29/18 WOD 8 Minute AMRAP: 10 Deadlifts (275#/185) 20 Ab Mat Sit Ups

Monday, 5/28/18 WOD “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

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#