WOD

Partner workout  AMRAP 20 400m Run together   30 Passing Wall Balls  20 Renegade Rows 10 Shoulder to Overhead 

1)Strict Pull Ups 70%+3-4, 60%+3-4, 45%+3-4, 30%+3-4 2)For Time 21-15-9 Deadlifts 225/155 Lateral Bar Burpees 

4 Rounds. Change Every 2 Minutes  Strict Pull Ups (follow progression) 5 Touch and Go Power Snatches  7-10 Wall Walks  400m Run

Amrap 25 20 DB Thrusters 50/35 20 Abmat Sit Ups 20 Box Jumps 24/20 20 Reverse Step Lunges 50/35 20 Hand Release Push Ups 

1)Strict Pull Ups 70%+2, 60%+2, 45%+3-4, 30%+3-4 2)Back Squat 8-5-3-2-3-5-8

Hope you’re all keeping up with your April challenge goals!! Reminder if you have not paid in yet the $5 for April please do so... Read More

3 Rounds for Time  800m Run 20 Kettlebell Swings 70/53 20 Toes to Bar

1)Strict Pull Ups 70%+2, 60%+2, 45%+2, 30%+2 2)For Time (cap 13) 30-25-20-15-10 Thrusters 45/33 50-40-30-20-10 Double Unders

5 Rounds Every 4 minutes  400m Run 10 Deadlifts (60-70% 1RM)

1)Strict Pull Ups 70%, 60%+2, 45%+2, 30%+2 2)Bench Press 5-5-5-3-3-3 3)DB Lat Pullovers with extension 10-10-10