18.4 event will be this Saturday 930 warm up, 10am first heat. Friday classes will also run 18.4

Monday 

Deadlift 

10-7-5-3-2-1-1-1

B)Rabia’s Bday wod 

31 birthday burpees buy in

Then.....

3 rounds of

300m row/run

11 thrusters 95/65

Then.....cash out

87 sit ups. 

Tuesday 

Hang snatch 

Work to a heavy triple (practice cycling)

B)4 rounds 

:20sec of unbroken work :40 of rest/transition time

:20 Chest to bar pull ups

:40 rest/transition

:20 power snatches 75/55

:40 rest/trans

:20 good mornings 45/35

:40 rest/trans

:20 jumping back squats 75/55

Count total reps as score. 

Wednesday 

Clean and jerk 

3-3-3-3-3

B)EMOM 16

Min1:  7 wall balls 7 toes to bar 

Min2:  15 Box jumps 24/20

Min3:  7 hang clean and jerks 115/85

Min4:  15/12 cal row 

Thursday 

Work on Hand stand push up progressions and skill. 

B)row 250m

Rest 1 min

Run 400m

Rest 1min

Row 500m

Rest 1min

Run 800m

Rest 1 min

Row 500m

Rest 1 min

Run 400m

Rest 1min

Row 250m

Friday 18.4

TBD

Saturday 18.4 event

Open gym 830am

930 warm up 

10am heat 1 starts 

Sunday Open Gym 

9-11am

11am yoga