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March 7th WOD

3.7.2018

Level 1
L1:A: Hhpc+hpc+pc (16 min e2mom; Hhpc+hpc+pc; 1+1+1 x 8)
High Hang PC + Hang PC + PC
build to a tough set
L1:B: Metcon (3 Rounds for time)
For time; x3; rest 3 mins between rounds

20 box jumps 24/20
30 DL 40-52%
400m run

Level 1 Rx+
L1+:A: PC+ HPC Below knee + HPC Above Knee (16 min e2mom; 1 PC+1 hpc BK +1 hpc AK)
PC+ HPC Below knee + HPC Above Knee
build to a tough set
L1+:B: Metcon (3 Rounds for time)
For time; x3; rest 3 mins between rounds

20 box jumps 30/24
20 PC 135/95
400m run

F3
F3:A: Stork Deadlift (@3010; 5x10/leg)
all sets working; rest 2 mins between
F3:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

20 kbdl(coach's discretion)
20 sit ups
20 push ups
20 pull ups
20/14 cal ski

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