Strength: Core 12 min EMOM: Min 1: 45 s L plank Min 2: 45 s FK Min 3: 45 s R plank Min 4: 45 s Plank. WOD: Jackie 1000 m Row 50 Thrusters...

Strength: Split Jerks 10 min EMOM: 1 Power cl + 2 split jerks. WOD: 16 min EMOM MIN 1: Box Jumps MIN 2: KBS MIN 3: Cal Bike MIN 4: REST...

Strength: Bench Press 20 min to establish 1 rep max. WOD: 200 m run 24 T2B 24 HSPU 200 m run 18 T2B 18 Strict HSPU 200 m run 9 T2B 9 Wall...

Strength: Ring Dips 10 min EMOM: Odd : 5 strict Dips with a 3 sec pause @ bottom. Even: 5 kipping Dips with a 3 sec pause @ top. WOD:...

FYI - no 7:30 am class on the April 19 & 22. Strength: Sq Sn 9 min EMOM - waves 1 rep Min 1: 70% Min 2: 75% Min 3: 80% Repeat x 3 WOD: 21...