4/15 WOD

Happy Birthday Jamie R!!!
warm up – 200 meter r/r
2x 25 jumping jacks
25 mtn climbers
Skill work – deadlift breakdowns
WOD – 10 deadlifts
10 Ring push ups
10 K2E
10 box jumps
4 rnds
then 400 meter r/r
40 wall balls

April challenge – Muscle madness

4/13 WOD

I’m A Be. . .
warm up – 25 jump rope
2x 10 KB SDLHP
10 step ups
Skillwork –
WOD – 20 min AMRAP
5 box jumps 30/24
10 KB swings
15 air squats
** at the 10 min mark – WBOH 200 meter run
resume where you left off on the time allowed

April Challenge – Muscle Madness

4/9 WOD

Happy Birthday Liz K and Lucy T!!
Warm up – 200 meter r/r
2x 10 squats
10 ab mat
Skillwork – PVC complex review
WOD – 8 rnds 8 reps 8 items
75/45
bent over row
upright row
push press
back squats
good mornings
split squat L
split squat R
deadlifts

April challenge – Muscle madness