4/8/2016 W.O.D.

MetCon: 3 Rounds 200m Run w/ Kettlebell 20 KB Snatches (55/35) 20 HR Push-Ups 20 S.D.H.P. 20 Goblet Squats Core: 4 Min Tabata Alt. Ring Support Hold Chin Up Hold

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4/7/2016 W.O.D.

Skill: Kipping Toes-2-Bars MetCon: 3 Min AMRAP Max Double Unders rest 2 Min 5 Min AMRAP 5 Ring Dips / Box Dips 10 OH Squats 75/55 rest 2 Min 3 Min AMRAP Max Double Unders Mobilty: 20 Minutes

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4/6/2016 W.O.D.

Strength: 20 Rep Back Squat Progression MetCon: 3 Rounds 10 Deadlifts 185/135 20 Handstand Push-Ups 30 Wallballs (20/14) 400m Run

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4/5/2016 W.O.D.

Skill: Double-Unders MetCon: 400m Run 50 Burpees 40 Hang Snatches (45/30) 30 Thusters 20 Box Jumps 10 Strict Press 400m Run

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4/4/2016 W.O.D.

3 Rounds 10 Pull-Ups 20 HR Push-Ups 30 Sit-Ups 4 Jerks (95/65) / (135/95) 5 Front Squats 6 Power Cleans Core: 4 Min Tabata Alt: Hollow Holds Back Extensions

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4/1/2016 W.O.D.

MetCon: Buy In: 400m Run 21, 18, 15, 12, 9, 6, 3 KB Swings (55/35) Box Jumps Cash Out: 400 Run Core: 150 Sit-Ups for time

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3/31/2016 W.O.D.

MetCon: 3 Min AMRAP 5 Front Squats (95/65) / (115/75) 5 Push Press rest 2 Mins 5 Min AMRAP 7 Hang Cleans (95/65) / (115/75) 7 O.T.B. Burpees rest 2 Min 7 Min AMRAP 9 Air Squats 9 HR- Push-Ups Mobility: 20 Minutes

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3/30/2016 W.O.D.

Strength: 20 rep Back Squat Progression MetCon: 5 Rounds 2 Wall Walks 5 Snatches (95/65) / (115/75) 10 Slamballs (35/25) 200m Run

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3/29/2016 W.O.D.

Skill: 10-15 min Personal Skill Work MetCon: “1/2 Murph” 800m Run 50 Pull-Ups 100 Push Ups 150 Air Squats 800m

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3/28/2016 W.O.D.

Skill: Ring Dips MetCon: Death by Deadlifts Going up by one rep every minute starting at 60% of 1 Rep Max once finished 10 Burpee E.M.O.M. till all finish Death By

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