3/12

Skill:
overhead squat
3-3-3-3-3
15 minute cap

WOD
15 minute AMRAP
15 deadlifts 185/115
10 pull-ups
Run 100 yards

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3/8

Well if your happy with your score and are looking to get back on track, have we got the WOD for you!

Skill:
Push Press
5×5

WOD
21-15-9
Wallball 20/14
Sumo Deadlift 135/95
Cashout: 400m run

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3/6

In the rain! Most will complain… But remember the WOD we just did… Forward rolls and wall walks and it was fun. This will be too!

Two rounds for time of:
Run 400 meters
Handstand walk 20 yards
(Can sub handstand walk for 1 min handstand hold plus 20 push-ups)
Run 400 meters
One legged squat (pistol) 30 reps

3/5

We are doing .com’s workout because they know what is being released on Wednesday for the first open WOD. Avoid going to “another gym” because you will end up ruining your body for what we have planned this week.

Skill: 15 min
Practice, rope climbs, handstand walks, muscle up transitions, or something else you suck at.

WOD
“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24 box

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