Michael Phelps Cardio 5 mins 3 mins bands ABSTRACTOR PVC WOD 4 Rounds of 8 Power Snatches (55/75) 8 Pull ups (2 strict) Rest 1 min add Lbs 3 Rounds of 6 Power Snatches (65/95) 6 pull Ups (2 Strict) Rest 1 min add lbs 2 Rounds of 4 Power Snatches (75/115) 4 Pull Ups (2 strict) Then add lbs 1 Rd of 2 Power Snatches (95/135) 2 Strict Pull ups

Please check out this posting. Julie is one of our most dedicated athletes: https://gofund.me/ec08da2a3 Warm up Runners warm up Run in box: Lunge walks High skips Shuffles Cross overs KB SWINGS3x10 PENDLAY Rows 4x6’s WOD 21 mins — 7 mins EMOM 7 Thrusters (65/95) 7 mins EMOM 7 Burpee Box Jumps 7 mins EMOM 7 Hollow Rocks 7 Mountain Climbers

Please check out this posting. Julie is one of our most dedicated athletes: https://gofund.me/ec08da2a3 Warm up 4 mins Cardio 2 mins bands 1 min 6” hold 1 min plank 1 min bar hang Tabata Alt KTE PVC 5x5 Back Squats (85-90%) WOD BUY IN: 25 Wall Balls 4 Rounds of: 12 Deadlifts 155/225) 24 Double Unders 12 C2B Pull Ups Cash Out: 25 Wall Balls

Please check out this posting. Julie is one of our most dedicated athletes: https://gofund.me/ec08da2a3 Warm up Runners Michael phelps 3 mins cardio Tabata Hollow Rocks PVC Bend over Rows 4x6’s WOD 21-15-9-6-3 of: Power Cleans (75/115) Ring Rows (180 degrees if possible) Tri-cep push ups

Warm up Michael Phelps Runners warm up - jjs ts pogos Run 2 laps 3 mins bike/Row 1 min lunge walk :30 Monkey Jumps :30 squat Jumps :30 Hand stand Hold WOD 16 min AMRAP RUN 1 lap 1 lap KB OH Walk 10 Power Snatches 10 Hand Stand Push ups

Warm up Bike 2 mins Row 2 mins Run or ski 2 mins KB OH Walk 2 mins 1 min bar hang 1 min wall sit Static Stretch 2 mins PVC 1-Arm Rows 4x6’s “Sally Up” WOD 4 Rounds of: 11 Floor Presses ((75/115) 11 Box Step Ups w/ Db (35/50) 11 Bar Over Burpees

GET YOUR MARCH MADNESS BRACKETS DINE BY LUNCHTIME!!! WARM UP WOD 21*15*9*3* of Devil Dogz (35/53) Deadlifts (155/225) if doing qualkifier (135/185) *=20 Double Unders