April 16th WOD


C:A: Curtis Ps (10 sets to build to a tough complex)
PC+rack lunge/leg+sh 2 oh
C:B: Metcon (AMRAP - Reps)
10 min amrap

Thrusters 135/95
C2b pull ups
Row cals
Rest 5 min
C:C: Metcon (2 Rounds for time)
For time; x2; rest 5 min between
10 ring mus
50 cal AB

Level 1
L1:A: Weighted Glute Bridge (5x10)
@1012; no rest
L1:A2: CS Scaption (5x12)
Crossover Symmetry - Scaption
@2012; rest 2 min
L1:B: Metcon (Time)
W/a partner on a 20 min clock

50 cal AB
50 wall balls 20/14
50 box over burpees
100 sit ups
Run around mall

Sub t2b, 30/20 wall ball

Level 2
L2:A: Glute Bridge (5x10/leg)
Single Leg Alternating Glute Bridge
@3012; rest 60 sec
L2:B: Negative Banded Pull-Ups (4x6)
Banded Negative Pull-Ups
@4012; rest 60 sec between
L2:C1: Metcon (5 Rounds for time)
Run 200m
no rest
L2:C2: Metcon (5 Rounds for reps)
15-25 wall balls 14/8
L2:C3: CS Row (12-15 reps)
Crossover Symmetry Row

Sol Endurance
SE:A: Metcon (No Measure)
Trail Run



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM