2 Round Thursday

2 Rounds for Time:
800 Meter Run
30 Slam Balls (30/20)
15 Handstand Push-ups (kipping)

Community WOD – Part B

10 Minute AMRAP of:
5 Pull-ups
10 Burpees
15 Air Squats
*Substitute jumping pull-ups for pull-ups

Endurance WOD (7:45am)

2 Rounds for Time:
1 Mile Run
20 Pull-ups
25 Burpees
30 Air Squats
*Pssst..Murph is coming!

16 Minute March Madness

16 Minute AMRAP of:
20 Push Press (75/55)
30/24 Calorie Row
40 Double Unders

OHS Work

4 Rounds, Every 2 Minutes:
5 Overhead Squats
*Weight is athlete’s choice, build throughout

Pull & Jump

10 Minute AMRAP:
15 Pull-ups
20 Box Jumps
*At any point in the workout, accumulate 200′ sled push – can be split up

BMU Practice

15 Minutes:
Bar Muscle-Up Practice

Wednesday – Fight Gone Okay

3 Rounds for Reps
Minute 1 – Kettlebell Swings (50/35)
Minute 2 – Sit-ups
Minute 3 – Push-ups
Minute 4 – Calorie Row
Minute 5 – Rest

Tabata Sit-Ups

Tabata Sit-ups
8 Rounds
20 Seconds of work, 10 seconds of rest
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