WOD

WOD 4 . 24 . 19

A. 1 set 20 reps back squat with 60%

B. 3 sets of 10 push press

c. 5 sets of 5 strict pull ups ( add weight if you can ) Use a partner for assistance for strict pull up help. Coaches will demo

D. 1 set of 250m Farmer carry

4 . 23 . 19

A. Zombie on Fire

3 Rounds for time

Row 500m

Run 400m

Rest 1 minute

Score total time

B. AB – 30

5 Rounds

10 seconds L sit

20 seconds hollow hold

30 second plank

rest 1 minute.

4 . 19 . 19

Big Cheese

10 Push Jerk 155 / 105

20 toes to bar

30 Wall Balls

40 Russian KB Swings

50 Calorie Row

40 Russian kb swings

30 Wall Balls

20 toes to bar

10 Push Jerk 155 / 105

4 . 18 . 19

4 Rounds

15 snatch 75 / 55

50 dubs

400m run