Front Squat 2-2-2-2-2 Then With a parter AMRAP in 8 minutes of: wallballs (20/14# to 10/9') WOD Notes:  Can any duos knock out 250? Compare front squat to 180324.

AMRAP in 20 minutes of: 5R/5L Turkish get ups (53/35#) 2 rope climbs 10 handstand push ups Community Notes:  Happy Birthday Blythe!

Drag a sled 400m for time (25% SDC) Then AMRAP in 10 minutes of: 250m run 25 sit ups WOD Notes:  There will be a little time between the sled drag and AMRAP.  In large…

Deficit deadlift 3-3-3-3-3 Then Barbell hip thrusts 3x15 (50% 3RM) Community Notes:  Congrats to Ricky who did a great job at his test class on Tuesday, and is now ICA's newest coach!  You'll be seeing…

"Fran" Complete 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes:  It's here!  Come on in for the classic CrossFit benchmark.  Compare to 181229. Coaching Notes:  Good luck to Ricky as he coaches…

Run 1 mile. Then complete 15 strict ring muscle ups NFT. WOD Notes:  Benchmark mile day!  The scale for muscle ups will be either transitions or 30 ring dips.  Compare run to 180612. Community Notes: …

With a partner complete in any order for time: 80 burpees 120 pull ups 160 box jumps 200/160 cal row Only 1 partner can be working at a time. WOD Notes:  You may split the…

Shoulder press 10x2 (80-90%) Then 10 minutes to work on inversions WOD Notes:  The shoulder press should be challenging right out of the gates today.  Pick a heavy weight and stay there for all 10…

Complete 2 rounds for time of:  800m run 20 cleans (135/95#) WOD Notes: Pick a weight for the (squat) cleans that allows you to cycle small sets (i.e., sets of 3-5) and avoid dropping every…

Complete 2 rounds of max reps in 2 minutes at each of the following stations: Row (calories) Sit ups KB swings (53/35#) Push ups WOD Notes:  Complete 1 cycle of 2 minutes at all 4…