Back squat 3×3 – 7 second descent WOD: 21-15-9-15-21 Single arm kb Thrusters 53/35 Kb swings 53/35

Deadlift 3-3-3 Hero WOD Bell 3 rounds for time of: 21 deadlifts 15 pull-ups 9 front squats RX 155/105. Elite 185/125 The Mainsite prescribes this wod at 185/125.

“Kelly” Five rounds for time of: Run 400 meters 30 box jump, 24/20 30 Wall balls 20/14 *35 min time cap This is a retest from Wednesday April 3. We time capped the wod at 30 minutes last time. Remember to get your tanks and T-shirt’s...

Back squat (with 7 second descent) 4×3. WOD From the main site: 10 rds :30 thrusters 95/65 :30 rest :30 burpees :30 rest

Here is the link to the new red tanks and T-shirt’s: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07eghznt5x1e7e2920 “Jack” Complete as many rounds as possible in 20 minutes of: 10 push press 115/80...

“Work it Wednesday” 4 rounds: – 1min Front Rack Hold (135/95) – 1min Air Squats – 1min Rest – 1min Overhead Bar Hold (45/35) – 1min HSPU’s – 1min Rest Cash Out: – 6 min Assault Bike or rower...