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Thursday, April 18th, 2019 Metcon WOD: Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ *Biking can be the

Wednesday, April 17th, 2019 Weightlifting SWOD: Front Squat In 15 minutes:3 Front Squats*Build to a heavy set of 3. Metcon WOD: Metcon (Time) 3 Rounds

Tuesday, April 16th, 2019 Metcon WOD: Metcon (AMRAP – Reps) 5 Rounds for total reps:1 Minute Wallballs (20/14)1 Minute Push Presses (95/65)1 Minute Calorie Bike1

Monday, April 15th, 2019 Weightlifting SWOD: Power Clean In 15 minutes:3 Power Cleans*Build to a heavy set of 3.*Touch and go. Hold on for all

Saturday, April 13th, 2019 Metcon WOD: Metcon (Time) Teams of 3For Time (30 Minute Cap):100 Pull-ups100 Overhead Squats (75/55)80 Box Jump Overs (24/20)80 Thrusters (95/65)60

Friday, April 12th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) 5 Rounds:AMRAP 4:30/20 Calorie Row20/14 Calorie Assault BikeAMRAP 10 Meter Shuttles 4 Minutes

Thursday, April 11th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 15:6 Strict Pull Ups15 Kettlebell Swings (53/35)30 AbMat Sit-ups *RX+ = Weighted

Wednesday, April 10th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 18:60 Double Unders45 Air Squats21/15 Calorie Assault Bike15 Push Jerks (135/95) *RX+

Tuesday, April 9th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 4:27/21 Calorie Row21 Power Cleans (135/95)15 Burpee Box Jump Overs (24/20) Rest

Monday, April 8th, 2019 Weightlifting SWOD: Snatch In 15 Minutes: 3 Position Squat Snatch *Build to a moderate load. *Don’t let go of the bar.