Month

April 2016

Monday

Pre WOD Back squat 10-10-10-10 Workout of the Day 15 minutes as many rounds as possible 15/12 calorie row 5 deadlifts (#275/#185) 5 burpees  

Saturday

Workout of the Day 0-4:00 400 meter run, AMRAP burpees 2:00 rest 6:00-10:00 400 meter run, AMRAP box jumps (24″/20″) 2:00 rest 12:00-16:00 400 meter...
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Friday

Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day 1 mile run for time   Post heaviest deadlift and 1┬ámile time