Strength
Front squats, No percentages today. Heavy 5’s, go by feel….. same weight each set once you are warmed up.
5,5,5,5,5

Wod-
13 minutes
Front squat
Pull ups

Ladder format. 1,1,2,2,3,3,4,4,and on and on and on.. *****Run 100 meters between every round******

Don’t forget about our beach weekend!! May 20 & 21 beach wods!! We are staying at Hotel Sol Friday to Sunday, bring the kids, come enjoy a weekend at the beach. Here is the link to make your reservation!! http://thehotelsol.com/mobile/

Strength-
Strict Press
5,5,3,3,1

Take 10 minutes to warm up for snatches in the wod

Wod
5 Rounds
9 full snatches
20 Double unders (60 singles)

Strength-
Deadlifts
5,5,3,3,1+
70%,75%,80%,85%,95%

Wod-
21 Deadlifts 225/155
Run 800M
15 Deadlifts
Run 600m (end of the sidewalk where the sidewalk meets Byrd Street
9 Deadlifts
Run 400M

Warm up. 10 minutes of double under practice

Strength 10 minute emom. Everyone starts together.

2 full snatches…Or  2 power of you’re new.

WOD.

13 minute ladder.

Thrusters 95/65

Burpees

1,1,2,2,3,3,4,4,5,5….. And on and on.

Strength
Back Squats- Warm up properly please
5,5,5,3,1+ (base these percentage off of 90 percent of your one rep max)
60%.70%,%75,85%,95%

Wod

3 rds
30 Cal. Row (or 23/20 cal bike or 600m run)
15 Power Cleans (185/125)