March 16th WOD



C:A: Mobility (No Measure)
15 min upper posterior thoracic mobility
C:B: Metcon (No Measure)
On a 60 min clock

30 walking lunges
Run 400m
200m single arm fw 44/25 w/db oh 45/25
25 box over burpees
7 wall walks
25 empty bar power snatch(perfect form!)
Run 1 mile
Ski 760m

Level 1
L1:A: Push Press + Jerk (1+1x7)
build to a tough complex; rest as needed
L1:B: Metcon (Time)
For time

75 push ups
75 pull ups
25 cal AB
Run 1 mile

Level 2
L2:A: DB Strict Press (5x10)
@5010; build based on coach's discretion
L2:A2: DB Hammer Curls (5x10)
@3030; rest 60 secs
L2:B: Metcon (Time)
For time

2 rounds
Ski 800m
20 ring rows
10 burpees



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