March 9 - 13

Monday

back squat (warmup!)
20 reps @ 5RM - 60lbs

WOD: 4 RFT
20 Russian KBS @ 70/50 15 cal AB 10 burpee pullup

Tuesday

Pre WOD 'Annie' 50-40-30-20-10 double under abmat situp

4 rounds, NFT 6-8 ring pushups / dips 6-8 pistols (each leg) 6-8 T2B 6-8 high box jumps

WOD: 'Fight Gone Bad' 3 Rounds, 5 min @ each station, 1 min rest:

Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

Wednesday

E2MOM (3 rounds) 2 high hang Power Snatch 3 hang power snatch then E2MOM (4 rounds) 2 high hang squat snatch 3 hang squat snatch

877

WOD: 2 RFT (break up as desired)

800m run

60 abmat situps 40 G2OH @ 95/65

Thursday

back squat 20 reps @ 5RM - 55lbs

WOD: 5 RFT

250m row 10 HSPU 50 double under 20 jumping lunges

Friday

6 rounds (with full recovery) 16 top to top DB Bench 8 bent over barbell row

WOD: AMRAP 12 min

12 thruster @ 95/65 12 pullups 12 cal AB

12 pushups