Ball Slams, Sit-ups, Run

Strength:

3x5 Press (add 2.5#/5#)

WOD:

5RFT

• 10 Ball Slams (18k/12k)
• 15 sit-ups
• 200m run

_______________________

post name and time to board

Neil Armstrong*

Strength:

Deadlift 3RM

WOD:

12min AMRAP

• 5 broad jump burpees
• 10 wall balls (20#/14#)
• 15 double unders (4:1 sub)

*"one small step for man, one giant leap for mankind."

Mountain Climbers

Strength:

Back Squat 2x10 @ 75% of 3RM (21 April)
then 1x max effort at the same weight.

WOD:

3 RFT

• 10 Toes to Bar
• 30 Kettlebell Swings (24k/16k)
• 50 Mountain Climbers (r + l =1)

_______________________________

post name, max effort & time to board

White Board 21 April - 25 April

Not Your Momma's Russian Twist

Strength:

Push Press 3RM

WOD:

For time 15-12-9-6-3

• Thrusters (95#/65#)
• Not your momma's Russian Twists (16k/12k) (l+r =1)
• Box Jumps (24"/18")

_____________________

post 3RM & time to board