Front Squat 1-1-1-1-1 Then 200m farmer carry NFT WOD Notes:  Compare to 190501. Nutrition Note:  Day 16 of 40.  Estimating Macros.  If you enjoy going out to eat, sticking to our level 2 (weigh and…

Complete 3 rounds for time of: 40 push presses (95/65#) 30 Russian twists (25/15#) 20 sumo deadlift high pulls (95/65#) WOD Notes:  Plan on completing the first set of push presses in no more than…

AMRAP in 15 minutes of: 20 wallballs (20/14# to 10/9') 10 pull ups Complete 5 burpees at the start of each minute. WOD Notes:  Choose a burpee scale that will allow you to have at…

EMOM for 25 minutes of: 1 power snatch WOD Notes:  The goal today is to increase gradually over the course of 25 minutes.  If you are newer to snatches and don't feel comfortable going heavy,…

With a partner complete for time and distance: 6x800m run Max distance row WOD Notes: Each person will complete 3 x 800m runs.  While one partner runs, the other will row.  When the runner returns…

"Diane" Complete 21-15-9 reps for time of: Deadlifts (225/155#) Handstand push ups WOD Notes:  Compare to 190320. Communitty Notes: Happy birthday Ray Z! 31Heroes Notes: The fundraising totals are in, and ICA took 3rd place…

Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift) Then  3x10 close stance goblet squats WOD Notes:  This squat day is as much about ideal positioning as it is about moving heavy…