Weighted Stairs

Strength: Back Squat 10 x 2 @ 85% Jerk 8 x 3 @ 75% Skill: 3 x 50/30 Cal Airdyne AFAP Rest as needed between WOD: 21, 15, 9 Push Press (95/65) Weighted Step Ups (95/65) (12”/18”)

Warm Up 5/4 – 5/10

500 m Row 50 ft. Leg Swing Knee Hug 50 ft. Walking Lunges 2:00 Plank Hold 1:00 Each Side Single Leg Bridge 25 PVC Pass Throughs 15 KB Windmill

E-I-E-I-O…OMG

For Time: 400 m Farmers Walk 53/35 40 KB Swings 53/35 40 Alt. Single Arm DB Snatch 50/30 40 Burpees 800 M Run 40 Burpees 40 Alt. Single Arm DB Snatch 50/30 40 KB Swings 53/35 400 m Farmers Walk 53/35

Annie’s Twisted Sister

Strength: Front Squat 1 x 3 @ 70% 1 x 3 @ 75% 1 x 3 @ 80% 2 x 2 @ 85% 1 x 1 @ 90% Skill: Max Time Plank Hold WOD: 50, 40, 30, 20, 10 Reps of Double Unders Russian Twists 35/26

Grace Joins the Crew Team

Strength: I understand that we didn’t test the Bench Press Max Load. Please choose a weight goal for Bench Press 15 Reps. I know this is a tough guess but I’d say shoot for your 3 rep to feel like a level 6-7 out of 10. Bench Press Tilted Pyramid #1...