Sunday 8th MarchCardio WODMetcon (Distance)In Pairs Partner 1: 600m Run Partner 2: Max Distance Row* *Hold split time for desired 2km time StrongWOD

Tuesday 10th MarchMetcon (Time)10 to 1 in Pairs for time: (YGIG per movement) Deadlifts 110/75kg Ring dips

Monday 9th MarchStrict Press (8x3 @80%)Push Press (2x up to 20 reps of Push Press at Strict Press wei)Metcon (Calories)AMRAP 8 in pairs YGIG 30s on 30s off Max Cal Bike

Team WodMetcon (Time)Teams Of 3 2 Rounds,For Time : 150kcal Bike 3 Rounds,Conga Style 5 DB GTOH@2x22.5/15kg 10 Burpees 15 Wallballs@20/14lbs

Friday 6th MarchGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#61/43kgFinisherMetcon (Distance)In teams of 3: 90s each max effort row 60s each max effort row 30s each max effort row score = total m

Sunday 1st MarchCardio WODMetcon (AMRAP - Reps)6 rounds of 3 minutes P1: Max Cal Row P2: Max Thrusters 20/15kg Rest 90 seconds between rounds

Team WodMetcon (Time)Teams of 4 45 minute time cap 2500m Row Buy In -100m rotation Sub teams of 2 Team 1 - x100 Push Press 35/25kg Team 2 - x100 RKB 24/16kg Swap Team 1 - 80 Wall Balls 20/14lbs Team 2 - 80 Box Jump Overs 24/20" Swap then Team 1 - x50 Push Press 35/25kg Team 2 - x50 RKB 24/16kg Swap Team 1 - x40 Wall Balls 20/14lbs Team 2 - x40 Box Jump Overs 24/20" 2500 Row Buy Out - 100m Rotation

Friday 28th FebruaryMetcon (AMRAP - Rounds and Reps)AMRAP 3 for 3 rounds Rest 1 min between rounds - score is total rounds/reps over 3 rounds 9x Snatch Grip Deadlift 30/25kg 6x Hang Power Snatch 30/25kg 3x Overhead Squat 30/25kg

Thursday 27th FebruaryMetcon (AMRAP - Rounds and Reps)In Teams of 3 AMRAP 20 33x Sandbag Cleans 75/50kg 66x Toes-to-bar 33x Synchro Burpees* *2 people synchro at a time - 1 rests

Wednesday 26th FebruaryMetcon (2 Rounds for reps)In a 7 minute Window Casino Loop Max DB Snatch 22.5/15kg Rest 3 minutes repeat 2 scores of max reps