2 Rounds

10 Front Barbell Squats

10 Jumping Pull Ups

5 Inch Worms

WOD

21-15-09

Wall Ball

Pullups

or

10 Wallball

200 meter row

2 Rounds

10 KB Deadlift

10 Jumping Pull Ups

10 PushUps

WOD

7 Minutes

7 SDLHP

7 Pushups

AFAP

Hanging out with this guy is worse than any WoD !!! or is it worth the effort ? Well, Yeah. Ed and I have been around since this thing began. He is top notch.

2 ROunds

10 Squats

10 Shoulder Press

10 Knee Tucks

WOD

3 Rounds

10 Front Squats

20 Situps

2 Rounds

10 Box Jumps

10 Sit Ups

10 Ring Rows

WOD

200 Meter Run

10,08,06,04,02

Deadlift

Dumb Bell Press

Finish with a 200 Meter Run

Tuesday 220322

5 rounds for time of:

15 barbell lunges
75 double-unders

5 rounds for time of:

400-m run
3 left-arm kettlebell Cleans  2 Presses , 1 snatch
3 right-arm kettlebell snatches, 2 cleans, 1 snatch

Wednesday 220330

Complete as many rounds as possible in 10 minutes of:

15 deadlifts
15 hand-release push-ups

♀ 95 lb ♂135 lb

5 rounds for time of:

250-m row, sub 0:52♀/0:45♂
50 double-unders, unbroken

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.