Friday, 3/29/19 Gymnastics 10 Minutes of Muscle Up Skill Work WOD 3 Rounds: 400m Run 21 Bar Facing Burpees 12 Back Squats (185#/135#)

Thursday, 3/27/19 WOD 8×3 Split Jerks

Wednesday, 3/26/19 WOD Alternating Tabata: Deadlifts (315#/225#) Dead Hang From Pull Up Bar Rest 2 Minutes Alternating Tabata: Calorie Assault Bike Sandbag Hold (150#/100#)

Tuesday, 3/26/19 WOD 18 Minute AMRAP: 50 GHD Sit Ups 75/60 Calorie Row 100 Wall Balls (20#/14#) 150 Double Unders

Monday, 3/25/19 Strength 5 Sets (Every 90 Seconds): 1 Power Snatch WOD 5 Rounds: 15 Hang Power Snatch (75#/55#) 15 Ring Dips

Friday, 3/22/19 WOD Open 19.5 For Time: 33-27-21-15-9 Thrusters (95#/65#) Chest to Bar Pull Ups *20 Minute Time Cap

Thursday, 3/21/19 WOD 3 Rounds (Every 4 Minutes): 50 Double Unders 25 Hand Release Push Ups 25 Ab Mat Sit Ups Cool Down 10 Minutes of Mobility/Foam Rolling

Wednesday, 3/20/19 WOD With a Partner… 20 Minute AMRAP: 400m Run 40 Calorie Bike 20 Dumbbell Box Step Ups (50#/35#)

Tuesday, 3/19/19 WOD For Time: 500m Row 21 Front Squats (135#/95#) 500m Row 15 Front Squats (135#/95#) 500m Row 9 Front Squats (135#/95#) Core Stability L-Sit Hold: Accumulate 2 Minutes *Rest 30 seconds every time you drop

Monday, 3/18/19 Strength 5 Sets (Every 90 Seconds): 1 Power Clean WOD 8 Minute AMRAP: 2,4,6,8,10,12, etc… Deadlifts (225#/155#) Box Jump Overs (30”/24”)