Monday 04/03/17

“Deadpool” 4 rounds for time of: Run 400m 20 Deadlifts 155/105

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Friday 03/31/17

“Super Mario World” 3 Cycles of: Every Minute for 4 min 10 thrusters 75/55 Max burpees *rest 1 min between cycles

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Thursday 03/30/17

“Resident Evil” Tabata deadlift 185/125 Tabata hang power clean 135/95 Tabata Row (calories) Tabata Slam Ball

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Wednesday 03/29/17

Linear Strength W12D03 Bench Press 8×3 -then- “Contra” 4 rounds for time of: 50 Double Unders 30 Push-ups

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Tuesday 03/28/17

Linear Strength W12D01 Shoulder Press 8×3 -then- “Halo” 6 min AmRep Shoulder to Overhead 135/95 *10 Box Jumps when the bar is put down

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Monday 03/27/17

Linear Strength W12D01 Back Squat 8×3 -then- Optional For Time: 1 mile Run or For Time: 1600m Row

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Sunday 03/26/17

Open Gym 2 -5 Running Club @ 2 Note: Judges for open “do overs” or “make ups” will not be available. Make arrangements before coming if you plan to do 17.5 and need judged.

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Saturday 03/25/17

Wod Brief at 9am. Heat 1 at 9:15. Come sign up for a heat, cheer, and/or hangout. We will be hanging out after the final heat. Bring some food, games, and BYOB. Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb.

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