Thursday March 9, 2017

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(Synchronized bar muscle-ups?  Amy and Alejandro crushed these during 17.2.  Watch tonight for the announcement of 17.3.  Who predicts more dumbbells?)

Level 2 WOD:

5 Rounds for time:

15 Overhead Squats (115,75)

12 Chest To Bar Pull-ups

 

Level 1 WOD:

5 rounds for time:

15 Overhead Squats (45,35)

12 Ring Rows with a 3 second lowering phase

 

BOOTCAMP:

5 rounds for time:

10 Medicine Ball Cleans (25,20)

5 Wall Walks

Run 2 minutes of suicides in the parking lot (go fast, focus on agility)

 

POST WOD GOAL WORK:

Spend 15-20 minutes working on the goals you have planned for March. Do something that will help you take a step forward. Do not just go through motions, but focus your attention and energy to making a quantifiable step forward.

Level 2 MODS:

MOD 1: OHS (95,65), Chin Over Pull-ups

MOD 2: OHS (75,55), Green Band Pull-ups with a 3 second lowering phase

 

Level 1 MODS:

MOD 1: OHS (PVC)

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