WOD 04.22.21

Strength:

Push jerk, 5-5-5-5-5

WOD:

12^1 reps for time:

Burpee box jump overs, 24/20 inches

Toes to bar

Post loads and times to beyond the whiteboard.

WOD 04.21.21

Speed:

AMRAP in 12 minutes in teams of 3-4:

20y sled sprint, 175/115lbs

WOD:

4 rounds for time:

40/25 machine calories

20 medball slams, 50/40lbs

Post rounds and times to beyond the whiteboard.

Strength:

Front rack stationary lunge, 14-14-14-14, (7 each leg)

WOD:

AMRAP in 13 minutes:

7 hang power cleans, 135/95lbs

9 front squats, 135/95lbs

5 bar muscle ups; (x2 for jumping BMU scale)

Post loads and rounds to beyond the whiteboard.