March 18 WOD

EMOM for 12 min Odd min 5 hrpu Even min 4 t2b 7 Rounds 10 SDHP 95/65 20 Squats 15 Ktb swing

March 17 WOD

10 Deadlifts 15 Box jumps 15 Deadlifts 15 Box jumps 20 Deadlifts 15 Box jumps 25 Deadlifts 15 Box jumps 30 Deadlifts 15 Box jumps

March 15 WOD

25 min AMRAP Buy in 100 sit ups 200 m run 15 Ring push ups 120 Ft sled push 135/90 Guy sled put 3-45lbs plates Women put 2-45lbs plates

March 14 WOD

100 reps for time 1 squat clean into thruster 135-115/95-85 1 Lunge R leg (bar in front rack) 1 Lunge L leg (bar in front rack) All three moves =1 REP 45 min time cap

March 13 WOD

15 min to est 3rm Deadlifts WOD 3 miles

March 12 WOD

20 min AMRAP 25 Sit ups 120 ft Sled pull 15 Supine ring rows

March 11 WOD

Buddy WOD 12 min S2OH hold max effort hold 185-155/115-95 Burpees Buddy #1 will hold lbs over head. Buddy #2 will perform max effort burpee. *keep count of # of burpees performed 4 Rounds Max effort T2B Once you fall off the bar rest as needed

March 10 WOD

Warm up 400 m run Core work 3 Rounds 30 sec crunches 30 sec scissor kicks 30 sec double crunch 30 sec rest 15 min to est 1rm 1 Hanging squat clean 1 Front squat w/2 sec count pause (on bottom) 6 Rounds 100 m sprint (*one direction not down n back)

March 9 WOD

20 min AMRAP 120 ft Lunges 150 m run 10 Rope pull ups