Thursday, April 24th

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength/Skill: Pulling Power: 5 x Max load dead-hang pulllup then 5 x Negative Pullups x 5

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WOD: For Time:

1000 meter row,

30 Alternating DB Snatches 55/35#,

30 Pullups

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Endurance: Meet at ECF @ 530 am

On the 3 minute x 12:

row 500 meters

Joe Kusnitz
Wednesday, April 23rd

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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Strength: Squat Clean 6x3

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WOD: 5 Rounds for Time:

6 Power Cleans,

12 Box Jump and Overs 24/20",

500 meter Row

Joe Kusnitz
Tuesday, April 22nd

Warmup: 6!

Medball clean + press,

Medball Russian Twist,

Calorie Bike

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Strength: Shoulder Press 5x5

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WOD: OTM x 15 Minutes:

minute 1: 12/10 Calorie Bike,

Minute 2: 12 DB Renegade Row,

Minute 3: 12 DB Shoulder to Overhead

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Endurance: Meet at ECF @ 530 am

Endurance:1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)

Joe Kusnitz