ANNOUNCEMENTS:

*YOGA TONIGHT, DON'T MISS IT!

*IN OBSERVANCE OF GOOD FRIDAY WE WILL CLOSE AFTER THE 12 O'CLOCK ON FRIDAY.

250-M Row

Agility Hurdles (High Knees)

25-Double Unders

Weighted Run 200-Meters (30/20)

Run 1600 Meters

*Stager start in heats based on # of Rowers

-250-M Row
-Agility Hurdles (High Knees)
-25-Double Unders
-Weighted Run 200-Meters (30/20)
-Run 1600 Meters

10 min amrap

5 HSPU

10 Ring Rows

15 Air Squats

2 min rest/switch groups

10 min amrap

10 Double Unders (5 to 1 sub singles)

100 m run  

10 Sprawls

100 m run (back to start to complete the round)

10-Min Amrap #1
5 HSPU
10 Ring Rows
15 Air Squats
 
2-Min Rest Then…
 
10-Min Amrap #2
10-Double Unders (5 to 1 sub singles)
100-Meter Run (leave jump rope) 
10-Sprawls
100-M-Run (back to start to complete the round)

6 Rounds

5 Muscle Ups (3 to 1 sub pull-ups/dips)

7 Burpees

60 Yard Sprint

5 Deadlifts (225/135)

5-Muscle Ups (3-to-1 sub pulls/dips)
7-Burpees
60-Yard Sprint
5-Deadlifts (M-225/W-135)

YOU SHOULD ALREADY KNOW IT'S BRING A FRIEND SATURDAY.  GOT FRIENDS VISITING FROM OUT-OF-STATE?  BRING THEM IN…LET THEM GET A TASTE OF WHAT YOU DO DAILY!

PARTNER WOD

100 Ring Dips

100 Split Squats

200 Double Unders

100 WB Shots (20/16)

100 Plate Sit Ups (45/25)

*One partner must complete 100m Sandbag Run (35/20) while other is working

All repetitions must be completed prior to moving to next station.

100 Ring Dips
100 Split Squats
200 Double Unders
100 WB Shots (20/16)
100 Plate Sit Ups (45/25)
*One partner must complete 100m Sandbag Run (35/20) while other is working.  All repetitions must be completed prior to moving to next exercise station.

21-18-15-12-9-6-3

Pull Ups

push ups

Back Ext.

Mtn. Climbers

*50m sprint between each round