April 10 . 19 For time 25 min cap 80 situps 40 air squats 20 ring dips ( scale with band ) 10 bar muscls ups ( scale with jumping bmu ) 800m run 10 bar muscle ups 20 ring dips 40 air squats 80 situps

WOD 4 . 9 . 19 The Ghost 6 rounds of 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

WOD 4 . 8 . 19 6 Rounds for time 6 Deadlifts 225 / 155 12 Strict Pull ups 24 Wall Balls

5 Rounds 7 Snatch 95 / 65 7 Chest to bar 250m Run

20 min EMOM odd : 3 Front squats from the ground Even : 12 calorie row As weight as needed.

10 rounds 10 push press 115 / 75 10 KBS 53 / 35 10 box jump over 24/ 20 20 min cap

WOD 4 . 2 . 19 for 20 min Rotate full rounds or rest 1:1 7 Cal Bike 7 DB Burpees 25 Ft farmer carry with DBS 7 Toes to bar 25ft farmer carry with DBS.

April Fools, lol. See below for real WOD. WOD 4 . 1 . 19 “Jungle Fever “ 16 min AMRAP 4 Clean and Jerks 155 / 105 8 pistols , scale with band or box 16 Dubs

wod 3 . 29 . 19 Row 60 calories 50 box jumps 40 toes to bar 30 hspu ( scale off your box ) 20 heavy DB snatch 10 ring muscle ups ( scale 20 ctb pull ups ) 19 min CAP

WOD 3 . 28 . 19 12 min OHS triples from rack Then Navajo 7 x 2 min rounds rest 1 min Run 250 7 OHS 135 / 95 max double unders