200 meter run
Rest one minute
400 meter run
Rest 2 minutes
800 meter run
Rest 3 minutes
1 mile run


Post wod
Find a max box jump height

Squat Snatch
1-1-1-1-1


Then five rounds for time of the following

7 Thrusters
7 burpees
7 power cleans

(95/65)

Post wod
3 x 8 weighted good mornings

Rest/ Make up day


Starting Monday May 2nd, 6 am and 9 am classes will be held every weekday. Also the May challenge will be announced tomorrow. The date is Saturday May 21st and it will begin at 1 pm.

Next week Starting Monday May 2nd begins our new morning schedule.  6 am and 9 am classes will meet every weekday. 



Squat clean and jerk
3-2-2-1-1

Then for time 8 minute amrap of the following

3 back squats  (80% of one rep max)
6 pull ups
9 Box Jumps ( Foot must land on the box )

Post Workout
advanced = pendlay rows  3 x 5
beginner = ring rows 3 x 5

Push Press
3-3-3-3

Then for time
5 rounds of the following

400 meter run
10 KB snatches per arm arm


Post wod

shoulder mobility work
Advanced 3x5 sots press

Power Snatch
3-2-2-1-1

5 rounds
10 Dead Lift  185/135 or 50 % of your one rep max
10 Squat Jumps

rest one minute between rounds

Post WOD
Snatch Grip Dead lift  3x5
work up to 75 % max of one rep max power snatch
3x5

1 Mile Run
100 Double Unders
800 Meter Run
50 Double Unders
400 Meter Run
25 Double Unders

Post WOD
Foam Rolling
and Hip Mobility Drills