3/10 Monday

Warm Up 

3 rounds of:

10 mountain climbers

10 super rocks or superman

10 flutter kicks

10 tucks

10 explosive reverse lunges 

10 lateral lunges

10 ring rows/ TRX/ sheet

Skill

Push up complex

WOD

5 rounds for time:

6x push up complex (3 push ups + 3 in & outs/ knee tucks)

24 bicycles

25 prisoner step ups

Ray Traitz
3/8 🇺🇸 HERO SATURDAY 🇺🇸

Omar

For Time:

10 Thrusters w/65# m/95#

15 Bar-Facing Burpees

20 Thrusters w/65# m/95#

25 Bar-Facing Burpees

30 Thrusters w/65# m/95#

35 Bar-Facing Burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Ray Traitz
3/7 Friday

Wood Chop Warm up 

3x 7 reps with a single DB/ plate MB/ KB

Pop squat with punch

Wood chops/ swings

Forward lunge with rotation

Diagonal wood chops (R)

Squat push

Diagonal wood chop (L)

Russian twists 

Skill

KB snatch/ clean/ squat

WOD

3 rounds for time:

21-15-9

(Left side)

KB snatch 

KB clean

KB squat

(Right side)

KB snatch 

KB clean

KB squat

Ray Traitz
3/6 Thursday

Warm Up 

Weighted dips

5x 3

Skill

HSPU

WOD

15 minute AMRAP

200m run

10 burpees

10 HSPU

Ray Traitz