WOD for Thursday, 4/10/14:

12 minutes to find your 1RM back squat

then…
EMOM for 8 minutes: 3 back squats at 75% of your new 1RM

WOD for Wednesday, 4/9/14:

4 rounds:

400m run
5 burpee muscle-ups

WOD for Tuesday, 4/8/14:

21-15-9

hang power clean (185#/125#)
box jump (30″/24)

WOD for Monday, 3/31/14:

8 rounds:

200m run
1 rope climb
3 deadlifts (315#/205#)

WOD for Friday, 3/28/14:

“14.5”

21-18-15-12-9-6-3

thrusters (95#/65#)

burpees

DUE TO OUR LAST “FRIDAY NIGHT LIGHTS” EVENT STARTING EARLIER TONIGHT, THERE WILL BE NO 5:15pm CLASS

WOD for Thursday, 3/27/14:

3 rounds:

800m run
20 box jumps (30″/24″)
5 bar muscle-ups

WOD for Wednesday, 3/26/14:

50-40-30-20-10

wall balls (20#/14#)

sit-ups

WOD for Tuesday, 3/25/14:

EMOM for 20 minutes:

odd minutes: 2 snatches @ 70% of your 1RM
even minutes: 5 bar facing burpees

WOD for Monday, 3/24/14:

“Helen”

3 rounds:

400m run

21 kettlebell swings (53#/35#)

12 pull ups

WOD for Friday, 3/21/14:

“14.4”

AMRAP for 14 minutes:

60 calorie row
50 toes to bar
40 wall balls (20#/14#)
30 cleans (135#/95#)
20 muscle-ups