3/21 Saturday

TEAM warm-up

Indian run

Group wall ball

Partner push-ups

Skill

Front squat

TEAM WOD

As a TEAM, find your 1 rep max front squat

All teammates’  totals are combined for an overall score

Ray Traitz
3/20 Friday

Warm up

400m run

OHS

Dips

Pull ups

GHD sit ups

GHD back ext 

Skill

Sled drag

WOD

800m sled drag

Ray Traitz
3/19 Thursday

Warm up & Skill

Hang power snatch tech

WOD

7-minute AMRAP

15 TTB

3 hang power snatch

Ray Traitz
3/18 Wednesday

Warm up

2 minutes double unders

Plate pinch carry

Stone squat

Weighted GHD sit-up

Weighted GHD back ext

Skill

Strict press

WOD

5 rounds of:

15 strict ring dips 

3 strict press

15 burpees

Ray Traitz