MONDAY 4/30

*4x
-150m row sprint
-400m run

*5x3 heavy split jerk

*5rds for time
-10 push jerk
-20 pull ups

SATURDAY 4/28

*1 mile run

*team WOD
4x
-10 burpees
-weighted run 150m
-load weight onto barbell and farmers walk w/ team mate 150m
-unload barbell
4x
-10 burpees
-weighted run 150m

FRIDAY 4/27

*Annie 50-40-30-20-10
-DU
-straight leg sit ups

*snatch practice

*Isabel
-30 snatches for time

*10x w/ 30sec rest
-liners

WEDNESDAY 4/25

*10mins skill and movement practice

*20min AMRAP
-2 muscle up/ 2 pull ups and 2 dips
-4 HSPU
-8 KB swings

*3x w/ 1min rest
-15 sec. Mountain climbers
-30 sec. Knees to elbows
-45 sec. Burpee crunches
-1min ISO abs

TUESDAY 4/24

*5 mins jump rope

*5sets
-10 BW bench
-amrap diamond push ups

*15 min AMRAP
-10 toe 2 bar/ knee to elbow
-20 burpee box jumps
-30 ball clean
-40 DU or 80 jump rope

MONDAY 4/23

*1 mile run

*5x3 rep max FR SQ

*5sets
-20 sandbag squat
-200m sandbag run

SATURDAY 4/21

*team wod
Finish what u can in 40mins
*Helen
-400m run
-21 KB swings
-12 pull ups

*Diane 21-15-9
- dead lift
- HSPU

*Elizabeth 21-15-9
- clean
- ring dips

*Karen
-150 wall balls