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Thursday Jun 15th WOD

Strength : Bench Press:

1x6 @ 65%

1x 6 @ 75%

1x6 @ 80 %

1x6 @ 80%

Bicep Curls 3x12

Tricep ext 3x12


Conditioning: 3 rounds

15 Kettlebell Swings (70/55)(55/35)

15 Box Jumps (24/20 in)

400 meter Run

15 Wall Balls

15 Shoulder Taps

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Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

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