Monday, March 31st

STRENGTH
Shoulder Press
1 x 6 @ 60%
1 x 6 @ 70%
3 x 5 @ 80%

WOD
For Time
100m (1) KB Farmers Walk
12 Devils Press
100m (1) KB Farmers Walk
12 Devils Press
100m (1) KB Farmers Walk
12 Devils Press
100m (1) KB Farmers Walk
KB 53/35lbs, DB 50/35 x 2

Tuesday, April 1st

N.F.T.
3 Rounds
12 Back Extension
12 Med Ball Transfer
12 Slam Balls
Every 4:00 / 12:00

WOD
3 Rounds
25/20 Cal Row
20 (1) DB Box Step Up (24/20’)
25/20 Cal Ski/Bike
20 Knees to Elbows
M - 50lb + 24’ / F - 35lb + 20’
CAP 22:00

Wednesday, April 2nd

STRENGTH
Squat Clean
20:00 to Find 1 Rep Max

Partner WOD
16:00 AMRAP
30 Clean & Jerks
Share Reps:
Then 6 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Complete Full Round then Switch
M - 135lbs / F - 95lbs

Thursday, April 3rd

WOD
3 Rounds
800m Run
20 GHD Sit Ups
10 Burpees to Target
Rest 2:00 After Every Round

Friday, April 4th

STRENGTH
Back Squat
4 x 4 @ 80%

WOD
10:00 AMRAP
25 Double-Unders
1 Rope Climb
15 Wall Balls
M - 20lbs / F - 14lbs

Saturday, April 5th

8am Class Only

WOD
6 Rounds
9 Deadlifts
6 Hang Cleans
200m Run
M - 155lbs / F - 105lbs