Friday 03/31/2023

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WOD
"Ant-Man & Wasp"
Teams of 2 (1:1)
8 Rounds (each) For Time:
3 Wall Walks
9 Front Squats 95#/65#
12/10 Calorie Assault Bike

Accessory Work
Accessory:
3 rounds
10 Overhead Plate Sit ups
20 Kettlebell Front Rack Marches (each side - as heavy as possible while form can be maintained)
30 Flutters Kicks (each side)

Thursday 03/30/2023

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Strength
Split Jerk 1x1
10-15 Minutes of Practice
- Stay light and focus on form

WOD
"Hank Pym"
For Time:
50 Stick Sit Ups
50x25ft Shuttle Run
50 Toes to Bar

Wednesday 03/29/2023

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Strength
Squat Clean 1x1
- Heavy Single (10-12 minutes)
* Rest as needed between sets *

WOD
"Kang the Conqueror"
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50#/35# to 20” box)