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Feb 26th WOD

2.26.2018

Level 1
L1:A: Back Squat (@3011; 4x4; complete 1 set every 3 mins)
build to a tough set
L1:B: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Level 1 Rx+
L1+:A: Back Squat (@10X1; Take 15 mins to build to a heavy single)
not necessarily a PR just keeping your CNS stimulated
L1+:B: Metcon (6 Rounds for time)
For time; x6; rest 1 min between rounds

500m row
20 kbs 70/53
15 hspu

F3
F3:A1: DB alternating steps ups (@30X1; 4x8)
Db alt. steps ups
no rest
F3:A2: CS- Reverse Snow Angel (Weight)
Reverse Snow Angel - CS Iron Scap
F3:A3: CS - ATYT (@2020; 4x8)
rest 60 sec

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM