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So proud of everyone on their 18.3 performance! Sooooo many PR's and firsts! All of your hard work is really paying off! 

Let's keep this train rolling and rock 18.4 this week!

MONDAY

Back Squat

AMRAP 8
3 Thruster
3 Burpees Over Bar
6 Thruster
6 Burpees Over Bar
*Increase by 3 each round.


TUESDAY

Clean & Jerk

EMOM 16
Min. 1- 12 WallBall
Min. 2- 12 Box Jump
Min. 3- 3 PCL + 3 S2OH
Min. 4- 15/12 Cal Row


WEDNESDAY

3 RNDS
21 KBS
15/12 Cal Bike
9 HSPU

EMOM 9
Min.1- 30sec. GHD/ 30sec. Hip Ext. 
Min.2- 10 Strict T2B
Min.3- 10 Strict Pull Ups


THURSDAY

2K Row
5 RNDS of Cindy
2K Row


FRIDAY 

18.4

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