Let get back to basics today-You need a good foundation to build off of.
Partner row/bike for 8 minutes
1 person rows for 1 minute the other does 10 squats and holds the last one.
after meet at the front of the room and we will wall squat to fix all these air squats. 30 per person with a one second hold at the bottom.. BACK TO BASICS

Strength- You should be good and warmed up by now so lets back squat!
2 sets of empty bar. 10 squats
2 sets of 7 at about 50 percents
2 sets of 5 at 70 and 75
5 sets 5 at 80 or 85. This should be tough.

Wod- (there is good chance thrusters will in the open Friday, might as well practice now.
11 Minutes Amrap
Thruster/push up ladder
Round 1.. 1 thruster, 1 hand release push up
then 2 and 2, 3,3, 4,4, 5,5 and so on.

Sunday Funday with a twist…
This is a partner wod, until the final wod.

Wod 1- 11 Minute Amrap, split the work how you want
50 cal row
150 doubles or 250 singles

Wod 2- 11 minute amrap
20 cal bike
20 sumo deadlift high pulls 95/65
20 burpees

Wod- 11 minutes to finish DITCH YOUR PARTNER YOU ARE GOING SOLO
100 DB single arm hang clean and jerk. Try to even it out 50 per arm but you are not required to alternate every rep.. 5 per arm then switch is a safe bet

***EMOM complete 5 toes to bar or 10 sit ups
***Wod starts with 5 toes to bar

Endurance- 5k Training. You have four weeks until you attempt to run your fastest 5k whether it here or at this race on Friday April 19th

https://runsignup.com/Race/FL/Tampa/RoarThroughYbor

Two options-
If you have run a 5k, treat this as speed work. Go fast on these miles
3×1 mile with 5 minute rest
If you haven’t run a 5k treat this as time on your feet. Go slower. Run a mile slow. Rest 5 minutes repeat 2 or three times

9am-mobility

10am Partner chipper 40 minute cap. Will anybody make it! split the work however you want.
Start with 1000M Row
Then go into
10 rope climbs (or 10 pulls each from the floor)
10 Sled push (50 meters down and back)
20 Man Makers
20 100m sprints (go every other person)
30 Power Cleans 135/95
30 Shoulder to overhead 135/95
60 Slam balls over the shoulder
60 Walking lunge with slam ball
80 wall balls
80 Burpees
100 Cal bike
100 walking lunges
1000m row cash out

Workout of the day can be found at

games.crossfit.com
Are you all ready for 19.4?
Class times are 5am, 6am, 9am, 10am and then beginning at 4am we will start Friday Night Lights. Just show up anytime, warm up and we will get you into a heat.

Because of the Crossfit Open we won’t be having a strength piece today. Instead we start class with a short 5 minute bike and then 15 minutes of mobility.

Wod-
Partner Wod-
25 Minute Amrap Split all work however yo want.
2 sled pushes
50 foot overhead walking lunge with DB
40 wall balls
30 cal row
20 Hand stand push ups or combination of Hspu and push ups, switch when you want, they dont have to be strict HSPU.