March 31

Rest Day!

Thanks to Forrest we finally

got our rings and

ropes up!

March 30

Tech/Strength

Work on Kipping Swing

Todays Wod:

20min AMRAP

"Cindy"

5-Pull Ups

10-Push ups

15-Air Squats

March 29

Tech/Strength

Muscle up progressions

Todays WOD:

21-15-9

Ring Dips

Box Jumps 24/20"

Inverted Ring Rows

March 28th

Tech/Strength: Back Squat "The Widowmaker" Find your max. weight for 20 reps. (If you rack it you start over again.)

Today's WOD:

4 Rounds for Time of:

9 Burpees

12 Clean & Press 95/65

15 Double Unders

18 Ab Mat Situps

March 27th

Rest Day Check out Forrest's kickass "Fran" workout. Are you ready for the next benchmark workout? :) http://www.youtube.com/watch?v=CWUSKgfDHOY

March 26

Tech/Strength:

2 min Max Reps of

Double Under's

Today's WOD:

3 Rounds for time

500m Row

20 DB swings

30 Push Up's

40 Air Squats

March 25

Tech/Strength:

Max Shoulder Press

10-5-5-3-1-1-1

Today's WOD:

12min. AMRAP

15 -Box Jumps 24/20

12 -SDHP 95/65lb

9 -Pull ups