MONDAY

Strength:
10 min EMOM
3x front squat (moderat to heavy "ish")

WOD:
6RFT
12x pull-ups
12x push-ups
12x A-KBS (70/53, 53/44)

TUESDAY

At Home WOD:
4RFT
Run 400m
50x air squats

WEDNESDAY

Skills:
15x wall walkers (NOT for time, 12 min time cap)

WOD:
18 min AMRAP
50x Box jump overs (scale: step up and overs)
40x Sit-ups
30x Cal Row
20x Front rack lunge alt. legs (95/65)
10x DU (3:1 single unders)

THURSDAY

At Home WOD:
Tabata (8 rounds per movement, 20 sec work / 10 sec rest)
Plank hold
Jingle jangles
V ups
Mtn Climbers
Wall-sits

FRIDAY

Strength:
5x5 C&J
-Heavy enough you have to work for it
-light enough you can string 5 together without letting go of the bar
-3 min rest between sets

WOD:
15-12-9
Toes-to-bar
DL (185/135)

SATRUDAY

Spring cleaning at the gym! Come help and hang out with the coaches as they tidy up our box! The fun starts at 9AM :-)