SURPRISE PARTNERWOD

AFTER EASTER BASH

STRENGTH
8’ EMOM

• 5-10 strict chin ups
• 6-10 v-ups

WOD
12’ AMRAP – 3-6-9-…

• 50 double unders
• Pull ups
• Kb swings 24/16

STRENGTH
every 1’15’’ – 5 rounds (3-4-5-6-7)

• front squats @ ~60% of 1RM

WOD
for time

• 30/25 cal
• 30 db thruster 2×17.5/2×12.5
• 30/25 cal
• 30 double db snatch
• 30/25 cal
• 30 double db box step over

STRENGTH
9’ EMOM

• 40m farmers carry
• 30’’ hollow hold
• 20’’ handstand hold

WOD
18’ EMOM

• 8 handstand push up
• 10 slam balls
• 12/9 cal ski
• 14 box jump
• 16 wall ball
• 32 double unders

STRENGTH
every 90’’ – 6x

• 2 hang muscle snatch &
• 2 power snatch

WOD
10 rounds for time

• 12 kb goblet lunges 24/16
• 8 toes to ba
• 4 shuttle run

SATURDAY – AFTER EASTER BASH
SUNDAY – PARTNERWOD