21March2016 – Monday

A. Strength – 8min. AMRAP:
2 Ring Dips
2 Strict Pullups
4 Ring DIps
4 Pullups
6-6,8-8

B. WOD – 4rds: 500m Row
*Rest 2min…

22March2016 – Tuesday

A. Strength – Every 90sec. for 7rds perform:
1 Power Snatch + 1 Hang Squat Snatch
*Work to a heavy complex

B. WOD – 5rds:
7 KB C&J R. Arm (53,35)
7 KB C&J L. Arm (53,35)
7 Burpee Box Jumpovers

23March2016 – Wednesday

A. Strength – 10min. EMOM:
1 High Hang Squat Clean
*Work to a heavy single

B. WOD – 15min. AMRAP:
400m Run
20 Abmat Situps
10 Front Squats (185,125)

24March2016 – Thursday

A. WOD – 10min. AMRAP:
21 Pushups
15 Ring Rows
9 Med Ball Cleans

25March2016 – Friday

A. WOD -Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.

Scaled-

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.