March 10th WOD

Level 1
L1:A: Hang Power Clean (10 min Emom; 1 HPC)
build to a tough single; not a Max
L1:B: Metcon (Time)
3 Rounds For time

10 alternating Kbs C&J
20 v-ups
400m run
Level 1 Rx+
L1+:A: Muscle-ups (8 min Emom; choose a number of mu's to sustain)
L1+:B: Metcon (Time)
3 rounds for time

8 c2b
3 squat snatches 135/95
200m run

***this is a practice for tomorrow so go as fast as possible through the c2b and snatches and recover on the run.
F3:A1: Stork Deadlift (5x10-12)
@3010; no rest
F3:A2: Alternating single arm Db cgbp (5x10-12)
@3010; rest 90 sec-2 mins
F3:B: Metcon (Time)
4 round for time

20 Kbs 26/18 int 44/35
15 kbdl
10/7 cal ab
F3 Advanced
F3+:A: Deadlift (5x4)
@8010; start @ 80% and build to 90%; make sure to stick to the tempo; this should be very hard :) Rest 3+ mins between sets
F3+:B: Metcon (Time)
6 rounds for time

20 Kbs 53/35
15 kbdl
10/7 cal ab



Monday - Thursday: 

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


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


8AM, 9AM, and 10AM