Wednesday, April 2nd

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Snatch Grip Deadlift with 1 second pause at knee 6x3

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WOD: For Time:

800 meter run then,

3 rounds of

16 alternating DB Snatches 55/35#,

16 Box Jumps 24/20" then,

800 meter run

Joe Kusnitz
Tuesday, April 1st

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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Strength/Skill: 8 x Complex (1power clean + 2 Front Squats + 1 Squat Clean)

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WOD: 10 Minute AMRAP:

5 Dips,

10 Wallballs,

15 Situps

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Endurance: Meet at ECF @ 530 am

5x bike 2 miles + run around the building

Joe Kusnitz
Monday, March 31st

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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Strength/Skill: 8 x Complex (1 Shoulder Press + 2 Push Presses + 3 Jerks

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WOD: 3x 4 Minute AMRAP:

6 Single KB Push Press (3 each side),

6 GI Janes

Joe Kusnitz