Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the movements

WOD:
Cold Brew
or perform a WOD you missed this week.
For Time
Buy-In:
Twenty 10m shuttle sprints (10m up is 1/10m back is 2)
Then
4 rounds for time
12 Power Snatches (95,65)
20 Burpees
6 Dumbell push jerks with right arm (50,35)
6 Dumbell push jerks with left arm (50,35)
Then Cash-Out:
Twenty 10m shuttle sprints (10m up is 1/10m back is 2)

At home WOD:
5 Rounds for time
60 Double Unders / 90 Single Unders ( no rope perform 60 jumping jacks.
40 Step-back Lunges
20 Burpees

Post WOD:
10 minutes of mobility you choose.

CFS Brief:
If you are sick with a cough, sneezing, fever or Flu-like symptoms please do not come to the gym for 14 days or until you are better. We will happily pause your membership. 
If you’ve used it or touched it please wipe it down thoroughly with our disinfecting wipes.
Please wash your hands thoroughly before and after WODING!

*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 5 people.
Option 1: Team of 3
Option 2 Team of 4
Option 3 Team of 5
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7 miles
Run 6.4 miles or 10,400mmeters = (26) 400m runs
The row, ski, bike and run must be done in order. You must complete one before moving on to the next.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.