http://youtu.be/myDYE49KPlQ

Easter WOD! Forsaken! Don't miss this special team wod!

20 min AMRAP

5 Power Clean, 145/100

10 Toes To Bar

15 Wall Ball

Thursday

5 sets; rest 3 min

2 min working sets

10 Burpees

15 Box Jumps

A1. Ring Dips @ 22X2; 5 x 5; rest 10 sec

A2. Strict Pull Ups @ 22X2; 5 x 3-5; rest 10 sec

A3. Kipping Pull Ups AFAP; 5 x 5; rest 10 sec

Practice something you like but want to get better at!

Tuesday fun day!

A. Tire Flips- 3 x 1 min amrap; rest 3 min

B. Sled Pulls- 3 x down and back; rest 3 min

C. Toes to Bar- 3 x 15; rest as needed

Brad pacing his was through the 15 min amrap

25 min amrap @ 85%

Run 400m

30 walking lunges

max hand stand hold

5 min Max Double Unders

+

5 sets

5 ring dips; rest 30 sec

10 knees to elbows; rest 90 sec

+

5 min max Double Unders

Just a reminder of where 27:17 has come from. Some of you may not have known this is where it all started!

Tuesday

5 sets; rest 3 min

10 Wall Ball

10 Box Jumps, 24/20"

10 KBS heavy

10 CTB pull Ups

Thumbs up for perfect technique!

A. Push Press @ 20X0; 3 x 10; rest 90 sec

B. Over Head Squat @ 32X0; 3 x 10; rest 90 sec

C1. Front Squat @ 32X0; 3 x 10; rest 60 sec

C2. V-Ups- 3 x 20; rest 60 sec

Will killing some box jumps!

Train that goat again!

Hannah knocking out some push ups!.. kinda...

Wednesday

Practice your GOAT!

or

5 min amrap

Squat clean, 165/110#

Jerk, 165/110#

Rest 3 min

50 Wall Ball

Rest 3 min

Run 400m

Blake recovering from wod 11.2!

Benchmark Monday

"Helen"

3 rounds

Run 400m

21 KB Swings

12 Pull Ups