WOD 03.14.24

Strength:

Clean pul, 3-3-3-3-3

WOD:

3 rounds for time of:
50/40 Machine Calories
15 Burpee Box Jumps, 24/20 in

Post loads and rounds to beyond the whiteboard.

WOD 03.13.24

Team strength and conditioning:

In teams of 4:

Complete as many rounds as possible in 13 mins of:

40 yard Farmer Carry, 106/70 lbs

WOD:

5 rounds for time of:
10 Hang Power Cleans, 135/95 lbs
20 AbMat Sit-ups

Post rounds and to beyond the whiteboard.

WOD 03.12.24

Strength:

Close Grip Bench Press 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

3 rounds for time of:

400 m run
24 Alternating Dumbbell Snatches, 50/35 lbs
12 Toes-to-bars

Post loads and times to beyond the whiteboard.