Monday, March 16th

WOD A
5 Rounds
BUY IN: 50 Air Squats
10 Bench Press
10 Slamball GTO
Bench: M - 155lbs / F - 95lbs
Slam: M - 50lbs / F - 35lbs
REST EXACTLY 5:00
Immediately into…

WOD B
5 Rounds
Buy In: 50 Push Ups
12 Deadlifts
12 Wallballs
Deadlift: M - 155lbs / F - 105lbs
Wallballs: M - 20lbs / F - 14lbs

Tuesday, March 17th

N.F.T.
4 Rounds for Quality
5 Tempo Front Squat
Strict Pull Up (till failure)
10 Hollow Rock
CAP: 16:00

Partner WOD
16:00 AMRAP
30 Squat Cleans
30 Toes to Bar
36/30 Cal Row
M - 135lbs / F - 95lbs

Wednesday, March 18th

STRENGTH
Seated DB Strict
Shoulder Press
5 Sets / 8 Reps
Last 3 sets should be challenging
10 GHD Sit Up After DB Sets
(Scaled: Med Ball Sit Up)

3 Rounds
100m Farmer Walk
25/20 Cal Row/Ski/Bike
1 Sled Pull
DBs: M - 50lbs / F - 35lbs
Sled: M - 150lbs / F - 100lbs

Thursday, March 19th

STRENGTH
Complex
Snatch + Hang Snatch
Complete Complex Twice At:
50% / 60% / 70% / 80%
Complete Complex Once at
90%

WOD
4 Rounds
3 Snatches
10 (1DB) Step Up
3 Overhead Squats
1:00 REST After Each Round
M - 135lbs / F - 95lbs
Rx+: M - 155lbs / F - 105lbs

Friday, March 20th

WOD
2 Rounds
400m Run
40 Double Unders
10 Ring/Bar Dipss
5 Wall Walks
Then…
2 Rounds
400m Run
40 Double Unders
10 HSPU
5 Burpee Bar Muscle Ups
(Scaled: 5 Burpee Pull Ups)

Saturday, March 21st

8am Class Only