3/14/18: Wednesday

Bring a Friend Day WOD

4 Rounds for reps:

1 minute at each station

1: Firehose slams for reps

2: 15 Kettlebell Swings (55/35)

3: 15 Push Press (75/55)

4: Overhead Plate Lunges (45/35)

5: 200m Run

6: Rest

3/12/18: Monday

14 Minute EMOM

Every other minute perform:

1 Power Clean

2 Hang Cleans

3 Front Squats

*add weight every set as form and technique allows*

14 Minute AMRAP

10 Front Rack Lunges (95/65)

5 Thrusters

10 Pull-ups

Scoring: Rounds + Reps

3/9/18: Friday

Open 18.3

2 rounds for time of:

•100 double-unders

•20 overhead squats

•100 double-unders

•12 ring muscle-ups

•100 double-unders

•20 dumbbell snatches

•100 double-unders

•12 bar muscle-ups

Time cap: 14 minutes

Total Reps Possible: 928

Rx:

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches