4/26/21- Sprint

Missy & Krista 

For time: 400m Run or 2 minute equivolent @ 3 minutes 4 rds 10 Burpee C2B pull-ups 20 Hang Power Snatches 75/55 then 600m Sprint

Tuesday

Utah, Give me 2

AMRAP 14: Max Calorie Row Every 2 Minutes [Starting at 0:00]: 7 Toes to Bar 7 Push Press (95/65) 7 Front Squats (95/65)

Wednesday

We got this

Partner WOD For time: 100 Cal Bike *Double DB hold at sides 50/35 100 SDHP 95/65 100 Cal Bike * Sandbag Chest Hold 100/75

Thursday

4/21/21 HQ Five 3-minute rounds of: Run 200 meters with a medicine ball Max reps wall-ball shots Rest 1 min. between rounds. ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Post number of wall-ball shots completed each round to comments.

Friday

4/22/21 HQ Complete as many rounds as possible in 12 min. of: 3 snatches 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders ♀ 105 lb. ♂ 135 lb. Saturday

EMOM x28 1. 12/9 Cal Bike 2. 10 Burpee BJO 24/20" 3. 14/11 Cal Row 4. 150m Run

Sunday

Open Gym 12:30-2pm

Murph Training

5 rounds 10 Burpees 1 min light KBS 30 yd or 150' Bear Crawl