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

Monday, 4/16/18

Olympic Lifting

8 Minute EMOM:
1 Power Clean + 1 Hang Squat Clean

WOD

8 Minute AMRAP:
1 Power Clean (155#/105#)
12 Wall Balls (20#/14#)
*Add 1 Power Clean Each Round