WOD 3-18-16

Deck-of-Death

Box jumps
Thrusters
Burpees
Singles x10

Joker gator walk / plank hold

WOD 3-17-16

10EMOM
Clean+Front Squat+Press+5 Back Squats

4X
30 ft OH Barbell Walking Lunges
10 good mornings
30 ft OH Barbell Walking Lunges
20 butterfly situps or bar rollouts

WOD 3-16-16

Part 1
4 Rounds
8 HRPU
8 HSPU
8 Ring Dips

Part 2
4 Rounds
8 Rebel Rows
1 Plate push

WOD 3-15-16

Long Run! 

 Options
4 mile route
5k route
2.5 mile route
Red Band Option

WOD 3-14-16

Mobility
10 min 

Skill Practice 
Power snatch

16.3
7 Min AMRAP
10 Power Snatches
3 Muscle ups
(There will be modifications)

Strength
OH Squat