SATURDAY 3/29

*team wod
-rope climbs
-10 chin ups
-200m run

-Wall ball for team total

*core work
-slow bicycle crunches
-yoga bicycle
-iso abs
-side ISO abs

FRIDAY 3/29

*ladder warm up

*7 rds for time
-10 clean squats
-20 box jumps
-200m run
-10 burpees
-200m run

WEDNESDAY 3/28

*1 mile run or row 1600m

*7x3 heavy strict press

*5rds for time
-20 crossfit push ups
-10 push press
-10 KB swings

TUESDAY 3/27

*1 mile run

*5x10 reps strict pull ups

*6x20 ring dips

*core marathon

MONDAY 3/26

*10 min jump rope

*5x5 back squat

*5rds for time
-10 weighted box step ups
-20 weighed walking lunges
-400m run

SATURDAY 3/24

Crossfit open 12:5
AMRAP 7mins
-3 thrusters
-3 chest to bar pull ups
-6 "
-6 "
-12 "
-12 "
Etc...

FRIDAY 3/23

*warm up
-ladder jogs

-FGB
1 min each movement for 3 rds
-wall balls
-sumo HDLP
-box jumps
-push press
-row for Cal's
-1min rest