People are already practicing their running, getting ready for our semi-annual 5K. So I guess I will oblige them and schedule one soon. I’m thinking about doing that in the middle of May after I take my test. I have told several of you about taking my Level 4 test. We will see how that turns out, but I will still make you do hard things, just because I know it’s still good for you! Wish me luck!

MONDAY 4-17-23 
Strength WOD: Deadlift (3x5)
then:
For time:
70 Burpees
50 KB Swings (53,35)
30 Chest-2-Bar Pull-ups

TUESDAY 4-18-23
Work for 20:00 each:
Press to Handstand
(Planks, Plates, Boxes, Wall)
1 Rep max Power Snatch
(warm-up to weight, or concentrate on technique)

WEDNESDAY 4-19-23
5 3:00 Rounds of:
10 Front Squats
10 Box Jumps
Max Calories on Rower
Rest 3:00 between Rounds

THURSDAY 4-20-23
Strength WOD: Bench Press (3x5)
then:
AMRAP in 12:00
5 Deadlifts (75% of work weight)
3 Bar Muscle-ups

FRIDAY 4-21-23
4/4 "Angie"*
4 Rounds for time:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
* If you would like to do Rx "Angie" you must do all 100 reps of each movement before going on to the next movement. A good scale is to do 4/4ths, and maybe 3/4ths.

SATURDAY 4-22-23
Open Gym at 8am and 9am
Posted in Workout of the Day

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