4.5.17

WOD

Strength

Pendlay Rows 5x12

Metcon

4 Rds E3M

500m row

Max Effort OTR Burpees

Rest 1 minute between rounds

Score: Total burpees and slowest 500m pace

4.4.17

WOD

Metcon

“Cindy”

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

3.23.17

WOD

Conditioning

Tabata Burpee

Metcon

3RFT:

40 Air Squats

30 KB Swings @ 53/35

20 Hollow rocks

100’ Farmers Carry @ 53/35

3.15.17

WOD

Conditioning

AAB 4 min max calorie

Metcon

3 RFT

7 Strict Pull-ups

14 Power Cleans @ 135/95

21 Slamballs @ 30

3.14.17

WOD

Metcon

Partner WOD

30 min AMRAP

20 Burpees

50 Push Press @ 75/55

750m row