Monday, April 28th

STRENGTH
2 x 4 @ 70 to 75%
3 x 3 @ 80 to 90%

WOD
3 Rounds
9 Devils Press
12 Toes to Bar
18/15 Cal Any Machine
12 Toes to Bar
9 Devils Press
REST 2:00 After Each Rounds
CAP 20:00 Minutes

Tuesday, April 29th

N.F.T.
Every 4:00 for 12:00
6 Snatch Balance
(Light Weight)
8 Renegade Row
(2DB: Row/Row/Push Up)
10 Low Ring Rows

WOD
200m Run
21 Box Jump Overs
21 Wall Ball
200m Run
18 Box Jump Overs
18 Wall Ball
200m Run
15 Box Jump Overs
15 Wall Ball
200m Run
12 Box Jump Overs
12 Wall Ball
200m Run
M - 20lbs / F - 14lbs

Wednesday, April 30th

STRENGTH
Starting @ 60% up to 80%
EMOM for 15:00
1 Clean Pull + 1 Clean
Power or Squat Clean

STRENGTH 2
N.F.T.
Deadlift
2 x 8
2 x 6
2 x 4
2 x 2
Choose Load
Log Heaviest Weight

Thursday, May 1st

WOD A
3 Rounds
5 Ring Muscle Ups
(Scaled 10 Pull Ups)
10 Burpees to Plate
400m Run
REST 4:00 Between WODs

WOD B
3 Rounds
10 Wall Facing H.S.P.U.
(Scaled HSPU / 20 Reg Push Up)
10 Burpees to Plate
400m Row

Friday, May 2nd

STRENGTH
Overhead Squat
Build to a 3 Rep Max

WOD
OPEN 17.5
10 Rounds
9 Thruster
35 Double-Unders
M - 95lbs / F - 65lbs
CAP 18:00 Minutes

Saturday, May 3rd

8am Class Only