Complete 8 rounds for time of:

200 Meter Run (run 100 m down and back)

10 Standing Broad Jumps 

20  DB Bicep Curls

20 Alternating Lunge Steps

Today's weather forecast:  MOSTLY SUNNY 58 degrees

Let's get outside and complete a:

3 Mile Run for time to post.

You need dumbbells and something to step up on (15" to 20")

Complete 30, 25, 20, 15 reps for time of:

Box step ups with dumbbells

Burpees

Dumbell Push Presses

Day 1 of lockout

For Time:  Post time on our FaceBook page

Complete 10 rounds of:

10 HR Push Ups

15 SL Sit Ups

20 Body Squats

Due to the Governor's announcement to put the State of Illinois on LOCKDOWN starting today at 5pm, we are required to close until further notice after today's wod.  I will still post at home daily wods starting Monday for you to follow.  Stay HEALTHY and we will see everyone real soon.  ML

Saturdays partner wod is a BLIND DRAW at 8:50am.

For Time:  50:00 time cap

Buy In:  100 Calorie Assault Bike

Then complete 4 rounds of:

20 DB Thrusters (rx-45/35)(m-35/25)

20 Burpee Deadlifts w/DB's

20 Box Jump overs 20"

Complete another 50 Calorie Bike

Then complete:

100 Flat Bench Presses (rx-135/95)(m-110/75)

100 HR Push Ups

Buy Out:  100 Calorie Bike