WOD 4-22-16

Strength
DL
5-5-5-5-5

8 min AMRAP
Power cleans
Good morning
Sit ups
Ring dips

8 min AMRAP
Goblet squats
KB Swings
SA snatch
Russian twists


WOD 4-21-16

1 min intervals
Med ball clean
Sumo deadlift high-pull
Box Jump
HSPU
Row (Calories)

WOD 4-20-16

Strict press teach

Strict press strength
5-5-5-5-5

1-10
10-1
Wallballs
T2Bar

Then
12-9-6-3
Lunges
Windmills

WOD 4-19-16

WOD

3 Rounds:
Round Trip Gators (D&B)
7 rebel rows
14 thrusters
21 DU or 63 Singles
Round Trip plate push (D&B)

WOD 4-18-16

Strength
Back Squat
5-5-5-5-5

WOD
10-1 pull ups
Between each
5 Burpees
10 push ups
15 air squats