March 30

Strength

4 x 3 Back Squat

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

March 27

4 x 2 Clean

3 x 5e Arm OH Lunge

3 x 10 GHD Sit Up

Or 

OPEN WOD 15.5

March 26

Strength

3 x 1:00 Handstand

3 x 1:00 L-Sit

MetCon

12:00 AMRAP

2 Muscle Up (5 Pull Up)

3 Wall Climb

6 Up-Down

March 25

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

400m Run

20 Deadlift

20 Push Up

10 Deadlift

10 Push Up

(145#/100#)

March 24

Strength

3 x 5 Wt Pull Up

MetCon

10:00 AMRAP

10 OH Lunge

10 K2E

March 23

Strength

4 x 2 Front Squat

MetCon

15:00 AMRAP

Teams of 2 alt. each round of:

3 Power Clean

7 Box Jump

March 20

5 x 2 Hang Power Clean

4 x 5 Clean Pull

2 x 400m Run or 500m Row (2:00 Rest)

Social Gathering at 6pm!