WODs 3.13.17 - 3.17.17 - Next Intro Starts April 4th.

Amanda Peterson with Therapy South will be at J19 Monday's 6:00 AM - 10:00 AM and 4:00 PM -7:00 PM.  If you have any pain, injuries or want some pre wod prep work come in and see her. 

Great job to all the athletes that are participating in the open!  Best of luck in the last two workouts.  A big thank you to all our athletes that are not competing in the open but helping out and cheering people on. 

Monday 

EMOM for 10 min

Min 1 5 STO ahap

Min 2 8 BURPEES

Then 

15 min AMRAP

20 95/65lb PP

30 DU

40 Air Squats

Tuesday

Emom for 12 min

Min 1 2 BS 84%

Min 2 12 V Ups

Min 3 Rest

Then

14 Min AMRAP

Row 50 cals

40 WB

30 Push Ups

20 Thruster 95/65

10 Pistols

Wednesday

Teams of 2

22 min to complete

150 cals bike or ski

100 Box Overs

75 Power clean 135/95

50 T2B

EMOM except the first 5 burpees 

Reps can be split anyway even burpees

Thursday

Run 1000m

Rest 3 min

Run 800m

Rest 2 min

Run 600m

Stretch or foam roll

Friday

17.4