April 18, 2018

Complete this 25:00 AMRAP of:

20 Chest to Floor Push Ups

30 SL Sit Ups

40 Calorie Row

STRENGTH WOD:  Back Squat  80%  5X3

April 17, 2018

Complete 7 rounds for time of:

7 Snatches (135/95)

250 Meter Row

7 Burpees

STRENGTH WOD:  SP/PP  75%  5X4

April 16, 2018

Complete 21-18-15-12-9-6-3 reps for time of:

Overhead Squats (75/50)

Double Unders

Assault Bike for Calories

STRENGTH WOD:  Deadlift 1 rep max

April 14, 2018

Partner Saturday:

Blind draw at 8:50am

Complete 70-50-30-10 of the following for time:

Calorie Assault Bike

Hang Cleans (115/75)

DB Push Presses (35/25)

Knees to Elbows

Burpees

 

April 13, 2018

Complete this 40:00 AMRAP:

400 Meter Run

3 Rope Climbs

400 Meter Run

20 Push Ups

STRENGTH WOD:  Front Squat 90%  5X1