Warm up Runners warm up Michael Phelps 5 Inch Worms Cardio - 3 mins PVC Abstractor 4x6’s Bend Over Rows WOD “DEATH BY” Squat Cleans 16 mins When Fail, go to 4’s

Happy EARLY birthday PAULY Z!!! Z53 years young!!! Warm up Runners warm up Michael Phelps stretch Run 2 laps Floor Presses 4x6’s1 WOD 5 Rounds of 2 wall Walks 10 Devil Dogz 10 Pull Ups (2 strict if poss) Then, 53 Double Unders 3 Devil Dogz 3 Pull Ups

CLASSES 9 and 10. Come workout, find eggs, win prizes - cash!! Free weeks, free Wawa gift cards, free Burpees!!! WOD 16 min AMRAP 3 Pull ups 3 FRONT squats 3 shoulder to Overheads 3 Clean n Jerks 3 THRUSTERS 3 Back Squats Then, Max bar hang

HAPPY BIRTHDAY PARKER POO!!! 4-3-21 Kindergarten is NEXT!!! 4 ROUNDS 3 MOVEMENTS 2 MINS EACH 1 MIN REST EACH RD. ΤHEN, 5 WALL WALKS!!! SUMO DEAD LIFT HIGH PULL (55/75) DEVIL DOGZ (Parker Poos):) (35/50) BOX STEP UPS (w/ DB)

Warm up Cardio 3 mins Abs 3 mins Bands 3 mins Med Ball partner warm up PVC STRICT Shoulder press WOD 14 min EMO2 m Deadlifts (155/225)r 6 deadlifts 12 Hollow Rocks 12 Double Un ders or ctossovers

WARM UP 50 Burpees 40 Push ups 30 Pull ups 20 Deficit Hand Stand Push Ups 10 Heavy Deads .(195/335) Pendlay Rows 5x5 WOD3 Rounds of 25 Burpees 20 KB Swings 15 Power Snatches (75/115) 10 Deficit Hand Stand push ups One of these is an April tom-foolery

CONGRATS TO DAVE AND BETSY, both qualifying for CrossFits Elite semis!!! Incredibly, Dave is still recovering from hip issues and Betsy is 29th IN THE WORLD in her age group, LET’S GOOOO!!! Warm up 4 mins stretch 2 mins KB OH Walk 4 mins cardio Partner med ball tosses: bball; soccer; rugby; beginners bowling. Abs circle PVC WOD 16 min AMRAP Run 1 lap 2 Wall Walks 8 Back Squats 8 Pull Ups