Hey Everyone,  Yesterday was absolutely awesome!!! This coming Saturday 16.5 will be at Body Rocc Crossfit, then Sunday funday the 3rd of April at 2pm at Paula LeGate Mallano's house for the potluck in RPV..

Monday

2 Thrusters every :30 for 4 minutes) 155/95

B)(24 Minute Cap)

400m Run

40 Box Jump overs 24/20

40 Kettle Bell Swings (American) 53/35

40 Push Presses 75/45

40 Pull Ups

40 Push Presses

40 Kettle Bells Swings

40 Box Jump overs

400m Run

C) Go Over Pistols/Skill

Tuesday

Over Head Squat 5x3

Snatch Grip Deadlifts 5x3

(Pause 2" off the ground for :05sec before standing all the way up with weight for int/advanced members, everyone else does snatch grip deads)

B).For time:

100DU's (200 Singles)

20 KB Snatches (KB High Pulls for newbies) 44/26

30 HR Push Ups

40 Plate Sit Ups 25/15

10 KB Snatches

20 HR Push Ups

30 Plate Site ups

100DU's

Wednesday

Back Squats 5x3

Pistols 5x3 each leg

B)for time

15 Thrusters 95/95

400m run

90 Double Unders (200 singles)

400m Run

15 Thrusters 135/95

Thursday

With running clock-

Minutes 1&2 -old 400m run (Wall) to AMRAP OHS 95/65

Min 3 rest (equals to 1 minute of rest).

Minutes 4&5 -25/18 cal Row to AMRAP Wall Balls 20/14.

Min 6 rest

Minutes 7&8 old 400m run AMRAP Shoulder 2 OH 95/65

Min 9 rest

Minutes 10&11 old 400m run (Wall) to AMRAP OHS 95/65

Min 12 rest

Minutes 13&14 -25/18 cal Row to AMRAP Wall Balls 20/14.

Min 15 rest

Minutes 16&17 old 400m run AMRAP Shoulder 2 OH 95/65

B) Core & Mobility

Friday

Bench Press 5x5

Chin ups 5x3

B) Go over 16.5 skill, Drill and Mobility

C) 3 RFT

12 Deadlifts 115/75

9 Squat Cleans

6 Hand Stand Push ups (12 HR Push ups)

Rest 2 Minutes.... Then

15-12-9 of

Wall Balls 20/14

Pull Ups

rest 1 minute

400m run