4-23-18 WOD

5rds 4 Deadlifts (315/205) 12 DB Shoulder to overhead (50/35) 12 DB Front Squats REST 2:00 8min AMRAP 200m Run 10 GHD Sit-Ups 10 KBs

4-19-18 WOD

AMRAP 24min 2 Squat Clean and Jerk (185/135) 6 Shuttle Run or 100m Row *add 2 C&J and either 6 shuttles or 100m each round

4-18-18 WOD

60 Double Unders 2 min. Handstand hold 50 Double Unders 2 min. Ring hold 40 Double Unders 2 min. Chin over bar hold 30 Double Unders

4-17-18 WOD

4-4-4-4 Push Jerk THEN 3rds :60 KBS Right :60 KBS Left :30 Push Press Right :30 Push Press Left :30 Goblet Squat :30 Plank

4-13-18 WOD

Team Challenge 10rds A) Row for Calls B) Complete: 7 HSPU 7 Deadlift (185/115) 14 Lateral Hops 2 Lap Farmers Carry (53/35)

4-12-18 WOD

5 min Row (cals) 4 min Plate Overhead Sit-Ups (15/10) 3 min Hip Extension 2 min Jumping Squats 1 min Double Unders

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