Week 13: 28 Mar - 1 Apr

Monday. 28 March

DONSA, no class


Tuesday, 29 March

Skill: bar muscle/pull up 

spend 10-12 min working on pull up or bar muscle up progression. 6-8 reps @ a time

WOD: 7 RFT
50m Bear Crawl
15x Toes to Bar
300m row


Wednesday, 30 March

WOD: 'Kelly'

5 RFT
400m run
30x Box Jump (24/20")
30x Wall Ball (20/14lb)


Thursday, 31 March

Skill: Bent Press

EOMOM x5 each side (20 min)

WOD: 'Fran'

21-15-9
Thrusters
Pull ups


Friday, 1 April

Warmup/Skill: Double-Unders

WOD: For time (3:1 singles:doubles)

100 DU 
200m run
80 DU
400m run
60 DU
600m run
40 DU
800m run
20 DU
1000m run