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Saturday, May 18th, 2019 Metcon WOD: Metcon (Time) 7 Rounds (Complete the following every 3 minutes):400 Meter Run12 Toes to Bar *Score is slowest round.

Friday, May 17th, 2019 Weightlifting SWOD: Deadlift 15 minutes to establish:3 Deadlifts *Find a heavy set of 3 for the day. Metcon WOD: Metcon (AMRAP

Thursday, May 16th, 2019 Metcon WOD: Metcon (AMRAP – Reps) 8 Rounds:40 Seconds Wreck Bag Cleans (50/35)20 Seconds Rest40 Seconds Bike Calories20 Seconds Rest *Score

Wednesday, May 15th, 2019 Metcon WOD: Metcon (Time) 21-15-9:Front Squats (135/95)Kettlebell Swings (70/53)400 Meter Run *18 minute time cap.

Tuesday, May 14th, 2019 Metcon WOD: Metcon (AMRAP – Reps) AMRAP 4:?27/21 Calorie Row?27 Burpees?27 Chest to Bar Pull-ups ?Rest 4 minutes ?AMRAP 4:?21/15 Calorie

Monday, May 13th, 2019 Weightlifting SWOD: Power Snatch 15 minutes to establish:1 Power Snatch for the day *Find today’s heavy single. Metcon WOD: Isabel (Time)

Saturday, May 11th, 2019 Metcon WOD: Metcon (AMRAP – Reps) Teams of 3:7 Minute AMRAP:100/70 Calorie Assault BikeMax Overhead Squats (95/65) Rest 3 Minutes 6

Friday, May 10th, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 20:200 Meter Run20/14 Calorie Row2 Rounds of Strict “Cindy” *RX+ = Weight

Thursday, May 9th, 2019 Weightlifting SWOD: Deadlift On the 3:00 x 5 Rounds:15 AbMat Sit-Ups30 Double Unders15 AbMat Sit-Ups5 Deadlifts Build in loading on the

Wednesday, May 8th, 2019 Metcon WOD: Metcon (Time) 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35)15 Burpee Box Jumps (24″/20″)20 Dumbbell Snatches (50/35)10 Burpee