TUESDAY 4/10

*5k run if no rain

*optional 5k row

*skill practice

MONDAY 4/9

*4x
-500m row
-20 back SQ

*5rds for time
-10 lunge jumps per leg
-20 BW SQ
-200m run

SATURDAY 4/7

*warm up 4x
-100m row sprint
-400m run

Team WOD
AMRAP 30mins
-100 wall balls
-100 DL
-100 pull ups
-10 sled runs

FRIDAY 4/6

*ladder warm up

*21-15-9
-box jumps
-DU / jump rope
-back ex.

*9-7-5
-toes 2 bar/ knees to elbow
-burpee pull ups

*5min AMRAP
-clean and jerk

WEDNESDAY 4/4

*3rds warm up
-5 pull ups
-10 bent knee sit ups
-20 BW SQ

*5x3 power snatch

*5rds for time
-10 power snatch
-30 DU/ 60 jump rope
-200m run

TUESDAY 4/3

*1 mile run

*15 mins skill practice

*Tabata
-kb swings
-ball clean SQ
-burpee

MONDAY 4/2

*10mins jump rope/ DU

*5 sets
-10 bench
-ladder push ups

*7rds
-10 ring push ups
-5 HSPU