3-30

Push Press 5x3 WOD 3 rds 1 min wallballs 1 min push press 95/75 1 min rest

3-29

Wednesday Snatch balance 5x3 Wod 5 rft 6 power snatches 135/95 12 box jumps 24/20

3-28

5 strict weighted or chest to bar pull-ups +5-7 Kipling pull-ups Run 400m 21 hspu 21 kb swings Run 400 15 hspu 15 kb swings Run 400 9 hspu 9 kb swings

“Quick Total”

WOD "Quick Total" With a running clock 13 minutes to find a 1rm back squat 13 minutes to find a 1rm strict Press 13 minutes to find a 1rm deadlift *score is the combined total of your heaviest lift from each movement.

3-25

Teams of 3: 100 Deads, 155//105 80 Hang Power Cleans, 155/105 60 Front Squats, 155/105 40 Jerks, 155/105 20 Thrusters, 155/105 One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

3-23

15 Turkish getups each arm WOD Run 1 mile

3-22

Clean and jerk 1 rep at each of the following percentages 75,80,85,80,85,90,85,90,95,85 Partner WOD Each teammate completes 3 sets of: 3 RFT: 10 Calorie Row 8 Lateral Burpees over Rower Athlete One completes 3 rounds of the row/burpee couplet as fast as possible.  Then Athlete Two completes 3RFT while Athlete One rests.  Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.