WODs

BENCHMARK Tommy V For time:21 thrusters 35/52.512 rope climbs15 thrusters 35/52.5 9 rope climbs 9 thrusters 35/52.5 6 rope climbs

HAPPY EASTER SURPRISE WOD

3 rounds for time: 50m walking lunges in AFSAP1 burpee per lunge step taken AFSAP=As few steps as possible

BENCHMARK Roaming Diane For time: 21 deadlifts 70/102.521m handstand walk15 deadlifts 70/102.515m handstand walk9 deadlifts 70/102.59m handstand walk

BENCHMARK Fight gone bad 3 rounds for max reps of:1:00 wall-ball shots 14/201:00 sumo deadlift high pulls 25/351:00 box jumps 201:00 push presses 25/351:00 rowing caloriesRest 1:00

HEAVY DAY Power clean 7 sets for load 3-3-3-3-3-3-3

For time: 15-12-9:Strict handstand push-ups *Complete 21 sit-ups after each set. 15-12-9:Strict ring dips *Complete 21 sit-ups after each set. 15-12-9:Push-ups *Complete 21 sit-ups after each set.

HEAVY DAY Front squat ‘heavy single’ 1-1-1-1-1-1-1

BENCHMARK Eva 5 rounds for time of: 800m run30 kettlebell swings 24/3230 pull-ups

‘ HEAVY DAY ‘ Deadlift 7 sets for load: 3-3-3-3-3-3-3- Post-workout: 3 sets: 20 GHD hip extensions 20 GHD back extensions