Monday 3/12

Wod

Amrap 14

175m run

25m walking lunge

15 dumbbell push Press 50/35

Same drill as last week if you want to redo 18.3.  Be flexible with your time and help us get everyone judged!!

Friday 3/9

Thursday 3/8

Wod

5 RFT 

250m row

200m run

10 box jumps 24/20

Wednesday 3/7

Strength

Push Press 5 x 4 climbing

WOD

3 RFT

25 hang power clean 115/80

25 push press 115/80

Tuesday 3/6

Wod

4 rounds

1 min: cal row

1 min: dumbbell snatch 50/35

1 min: ab mat sit up

1 min: sled push

1 min: rest

Score will be the least number of reps completed in each interval for each exercise

Monday 3/5

Wod

Amrap 12

9 kbs 53/35

9 goblet squats 53/35

9 burpee

Or 

18.2 Redo

Friday 3/2