WOD

3 rounds for time

75 DU

20 Burpees over the bar

10 Power cleans

No Open GyM This afternoon Class will start at 515 PM

WOD

Back Squat

5x2 80-87.5%

Bench press

5x2@80-87.5%

Double KB ROW Incline

3x10

One Arm KB Bench Press

3x10

DB Side Bends

3x10

Band Hip Thrusts

3x10-20

WOD

Run 400 M

40 Situps

ROW 500 M

Run 200 M

20 Stups

Row 250 M

RUN 400 M

40 Stups

Row 500 M

Run 200 M

20 Situps

Row 250 M

20 Min CAP

NO 630 PM CLASS Tonight

WOD

2 MINS MAX CAL ROW

Rest 2 MINS

10 MIN AMRAP

12 Alternating DB Snatches

40 DU

Rest 2 MINS

2 MINS Max CAL Assault Bike

WOD

Deadlifts

3x10

5 rounds

strict press

3 reps

weighted pull-up

3 reps

3 rounds

DB Bench Press INCLINE

8-12 reps

DB Row

8-12 reps

WOD

5 rounds for time

10 Hang cleans

15 T2B

20 Cal Row

20 MIN TIME cap

After party

Shoulder raises

3x10 

Russian Twists

3x20

WOD

Back Squats

5x3 Build up

10 MIN EMOM

5-10 KB Swings

25-50 FT Lunge

Class tomorrow 9 AM ONLY 4-16-18

WOD

DB Alternating snatches

20-18-16-14-12

Burpee Box Jump Overs

10-10-10-10-10

Seated DB press

3x10

GHD Situps

3x10