April 28th WOD


C:A: Metcon (No Measure)
On a 45 min clock

Run 400m
50 du's
15 burpees
Ski 200m
15 kbs 70/53
Run 800m
15 pull ups
40 sit ups
30 cal AB

Level 1
L1:A: CS Iron Scap (Weight)
L1:B: Metcon (AMRAP - Rounds and Reps)
25 min amrap w/a partner

One partner does this amrap

12 walking lunges without plate
12 Russian twists w plate 45/25
12 burpees to plate
12 ground to oh w plate
12 sit ups w/plate
10/7 cal AB

Partner 2 runs 200m w/plate :)

Level 2
L1:A1: Stork Deadlift (5x10)
@3010; build based on coach's discretion; no rest
L2:A2: Plank (60-90 secs)
rest 60 sec
L2:B: Metcon (5 Rounds for time)
For time; x 5; rest is walk back

15 push ups
Run 100m


30 push ups
Run 100m



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