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WODs for the week 4-1-19 to 4-6-19

We are going to start practicing some Pose Running Drills. This way when running season is in full swing we will be ready to put our new skills into practice and run more efficiently and safely. Every new skill takes a while to become a part of our training, but see if it doesn’t improve your running and cause less pain at the same time.

While we are practicing running we can fully enjoy our newest birthday wod and some old “Girl” wods we haven’t seen in a while. Enjoy!

MONDAY 4-1-19
Strength WOD: Back Squat
then:
5 Rounds for time:
100' "Running" Single Unders
5 Box Throughs* (24,20)
10 Slam Balls (25,20)
* between two boxes do 1 Push-up on the boxes, swing through, 1 Dip between the boxes, swing through = 1 rep

TUESDAY 4-2-19
Ainsley's Birthday WOD 3-30-07 (12 y/o)
3 Rounds for time:
3 Tire Flips
30 Sit-ups
7 Kick-ups
12 Sledge Hammers

WEDNESDAY 4-3-19
"Gwen"
For weight:
15-12-9
Clean & Jerks*
Do the heaviest weight that you can do with no pausing, dropping or re-gripping the bar on the floor. Touch and go only. You may rest as long as needed between sets.

THURSDAY 4-4-19
"Karen"
For time:
150 Wall Balls (20,14) to (10',9')

FRIDAY 4-5-19
"Mary"
AMRAP in 20:00
5 Handstand Push-ups
10 Pistols
15 Pull-ups

SATURDAY 4-6-19
Open Gym from 8 to 10 am

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