Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five parts, each four minutes on a running clock, each followed by four minutes of rest:
50 calorie bike for time
AMRAP Turkish Get Ups @ 75% of 1RM
Max effort push ups
1000m row
Max effort pull ups
Post data for each of the 5 tests to chalkboard/journals

Monday 5pm Specialty Session- Mobility (continues for the entire month of April)

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
3-3-3-3-3 for volume
Post number of sets at heaviest load to chalkboard/journals/PR Board?

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7 and 9am and again at 4 and 6pm
5 round for time of:
10 DB power clean and jerk/presses (50/35#)
3 muscle ups
Post time, load and scaling to chalkboard/journals

New Wednesday 5pm Specialty Series for April! – Underground Strength
Today- Sleds Etc!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
6 rounds for time of:
10 deadlifts (100/70kg)
15 wall ball shots
20 cal row
Post time and loads to chalkboard/journals

Thursday Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Front squat 3-3-3
Push jerk 3-3-3
Thruster 3-3-3
Post heaviest 3 rep load for each movement to chalkboard/journals/PR board?

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD