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WOD

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Sat, 5/19/2018 FIT30
“Lava Run”
400m run
30 overhead squats w/PVC
400m run
30 thrusters w/PVC
400m run
30 front squats w/PVC

Sat, 5/19/2018 RVT CrossFit
WOD
“Lava Run”
800m run
50 overhead squats 45/35
800m run
50 thrusters 45/35
800m run
50 front squats 45/35

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Fri, 5/18/2018 FIT30
“Slasher”
AMRAP 13
40 alternating DB snatches
30 burpees
20 anchored leg raises
10 push-ups

Fri, 5/18/2018 RVT CrossFit
STRENGTH
back squat
7 x 3
build up to a heavy set of 3

WOD
“Slasher”
AMRAP 13
50 alternating DB snatches 50/35
40 burpees
30 toes to bar
20 handstand push-ups

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Thu, 5/17/2018 FIT30
“Loose Cannon”
2 rounds
3 min max row for cals
2 min max bike for cals
1 min max abmat sit-ups
rest 2 mins between rounds

Thu, 5/17/2018 RVT CrossFit
WOD
“Loose Cannon”
3 rounds
3 min max row for cals
2 min max push-ups
1 min max abmat sit-ups
rest 2 mins between rounds

GYMNASTICS
Tabata
kipping pull-ups
score is total reps across all 8 rounds

syncapp.wodhopper.com/gym/12973/#scoreboard-date=05/17/2018#autoOpenWod=t
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