Tuesday 04.26.16
Warm – up:
2 Rounds
10 PU
20 Air Squats
30 DU
WOD:
Run 1 mile
21 SDLHP
21 Front Squats
Run 800 m
15 SDLHP
15 Front Squats
Run 400 m
9 SDLHP
9 Front Squats
Rx = (115/75)
Monday 04.25.16
Partner Monday !!!
Warm – up:
Take 5 – 10 min warming up w/ the dead lift bar 
and w/ the T2B movement. Your grip will be tested.
WOD:
P1: 30 Cal Row
P2: DL Hold @ 205/135 # switch
P1: 30 Push Press @ 115/75 #
P2: Hand stand Hold Switch
P1: 30 T2B
P2: Pull – up Bar Hang Switch
Wednesday 04.20.16
“DIRTY 30 ”
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 SDLHP (95/65)
30 Front Squats (115/95)
30 Toes to Bar
30 Push Press
30 Deadlifts (115/80)
30 Wallball (20/14)
30 Burpees
30 Double-Under
Thursday 04.14.16
A) Strength:
Dead Lift
8 – 8 – 6 – 6 – 4 – 4 – 2 – 2
B) WOD:
- 1 Round
100 DU/300 singles
50 Squats
25 Push Press (95/65)
- 2 Rounds
60 DU/180 Singles
30 Squats
15 Push Press (95/65)
- 3 Rounds
40 DU/120 singles
20 Squats
10 Push Press (95/65)
