3/25/2016 W.O.D.

Skill: Handstand Walk Progressions MetCon: 2 Rounds 100 Double Unders (3:1) 25 OH Squats (95/65) / (135/95) 25 Pull-Ups 800m Run

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3/24/2016 W.O.D.

MetCon: 6 Rounds 400m Run 10 Deadlifts (135/95) / (185/135) 10 Box Jumps (24/20) Mobility: 20 Minutes

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3/22/2016 W.O.D.

Skill: Handstand Push-Ups MetCon: 75 Thrusters (95/65) (5 Burpees every time the bar is dropped) Core: 5 sets 5 Barbell rollout

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3/21/2017

MetCon: 21 Min E.M.O.M. 1st Min:  12 Box Jumps (24/20) 2nd Min: 12 OH Squats (95/65) / (115/75) 3rd: 12 Pull-Ups Core: 4 Min Tabata Alt. Hollow Rocks Plank Holds

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3/18/2016 W.O.D.

Skill: 10 Sets 10 second hold top of rings and 10 second hold bottom of rings MetCon: 5 Rounds 10 Box Jumps 15 Thrusters (95/65) 20 Knees-2-Elbows

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3/16/2016 W.O.D.

Strength: 20 Rep Back Squat Progression MetCon: 5 Min AMRAP 5 Deadlifts (115/75) / (135/95) 5 Hang  Cleans rest 2 mins 5 Min AMRAP 5 Strict Press (95/65) 5 OH Squats

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3/15/2016

MetCon: “NUTTS” 10 H.S.P.U. 15 Deadlifts (175/125) / (255/175) 25 Box Jumps (24/20) / (30/24) 50 Pull-Ups 100 Wallballs 200 Double Unders (3:1) 400m Plate Run (45/25) Core: 4 Min Tabata Alt: Flutter Kicks Bicycle Kicks

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3/14/2016 W.O.D.

MetCon: 2 Rounds 400m Run 50 Medball Sit-Ups (20/14) 400m Run 50 Floor Wipers (95/65) 400m Run 50 V-Ups 400m Run 50 Russian Twists (1 Round Scaled)

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