Back squat 5×5 increase weight 5-10# from last weekThruster 2-2-2-2 increase weight each set WOD “The Chief” AMRAP 3 min-Rest 1 min. between sets, repeat for 5 sets of 3 power cleans (65/95) 6 push-ups 9 air squats

Front squats 5×5 Push jerks 5×5 10 EMOM:3 thrusters 65/953 lateral jump burpees

Skill: rope climb practice WOD: NFT10 power cleans 200m run8 power cleans 400m run6 power cleans 600m run4 power cleans 800m run2 power cleans 1000m run

OH squat 5×5 Three- 8 min. AMRAP A). 10 HSPU or 3 wall walks10 goblet squats 35/53 Rest 2 min. B). 50 double unders or 100 singles 10 chest to bar pull-ups or 20 pull-ups Rest 2 min. C). 5 muscle ups or 10 toes to bar20 ab mat sit ups

Fitness Wave of Northern California will be coming to One World on April 7th, 2016 and will be doing dunk tank Body Fat and Lean Mass testing. With a dunk tank test you will be able to see how much lean body mass you have as an individual and exactly how many calories your body…

Skill work: dips Strength: Dead lifts 5×5 Bench: 5 rep max WOD: 10 min EMOMmin. 1- 25 Russian KB swingsmin. 2- 10 pull ups

Skill work: strict pull ups Strength: 5×5 back squatWOD: Nancy5RFT 400m run15 OH Squats

Strength:Back Squat10-10-10-10-10 MetCon:5REFT:10 C2B20 WB (20/14)30 Push-Ups

A) 4RNT:200m Run20 Alt. Sledge Hammer Swings B) 4RNT:200m Run100m Sled Spring (40/20) C) 50 Back (Not Hip) Extensions on the GHD