Warm up 3 mins cardio 1 minOH KB Walk Michael Phelps 1 min Bar Hang 3 mins AMRSP 5 pu’s 5 jj 5 Air Squats Then, Abs circle PVC WOD 2, 4, 6, 8, 10, 8, 6, 4, 2 Power Snatches (70/105) L-hang Pullups Then, 1 min max Mountain Climbers 1 min max Dubs

WOD Round 1: 10 OH Squats (55/75) 10 Devil Dogz (35/50) 10arrsutr Round 2: 20 Front Squats (65/95) 20 Devil Dogs Round 3 30 Back Squats (75/115) 30 Devil Dogs /

Warm up 3 mins cardio 1 min kb OH Walk 2 Rounds of: 1 min jump rope or lines over 1 min Dying Bugz 1 min hole Sit Then WOD 21-15-9-3 of: DEADLIFTS (155/225) Deficit Push ups Jumping Lunges Ring Dips

Warm Up Staff choice AND ABS Circle WOD 5 Rounds of 3 Wall Walks 4 Devil Dogs (35/50) 5 wall Balls 6 squat Clean (115/155)

Warm up Runners warm up: jj/t/pogo/lunges Run 2 laps/bike/ski/Row -3 mins 3 min AMRAP 357’s Push ups, Sit ups, Squats PVC ABSTRACTOR WOD “Lauren” (truly a “Nasty Girl”) 4 rounds of: - run 1 lap - 10 handstand push ups - 10 pull ups (15 ring rows if did pullups on Thurs) - 25 dubs - 10 mule kicks

HAPPY BIRTHDAY DREW 4/23/73 age 53. Bday WOD TO BE ANNOUNCED WHEN HE GETS BACK!!! Warm up Michael Phelps arm circles etc Runners warm up: jj’s, T’s, pogos, Lunges 4 rds of 4’s: push ups, sit ups, squats Pvc 1-arm rows 4x6 WOD 12 min EMOM 0 and evens— 6 Back Squats (75/115) 4 Pull Ups Odds— 6 pull Ups 4 Plate OH Squats (25/35) Rest 2 mins Then, 4 mins to complete: 2 Rope Climbs 4 MU’s or 6 attempts (bar or rings) FRIDAY’s WOD: THE “LAUREN”!!! “Lauren” 4 rounds of: - run 1 l

Warm up 3 mins cardio MICHAEL PHELPS PVC Then, 3 min AMRAP OF 4 KB Swings 3 Goblet Squats Then, 2 mins Bear Complex Bear complex (bar only) WOD 40 Front Squats (65/95) 40 Burpees 40 Power Snatches (65/95) 40 push ups ANY WAY ANY HOW!