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May 18th WOD

5/18/2017


L1 & F3
A: Metcon (No Measure)
High hang ps+low hang ps; 5+5 x3
B: Metcon (No Measure)
Low hang ps below knee+ps; 5+5x3

**skill work; use technique bar or pvc if you are learning this for the first time
C: Metcon (AMRAP - Rounds and Reps)
34 min amrap

100m run forward
100m run backward
10 kb total c&j 53/35; F3 sub kbs
20 cal row/ski/bike
20 box step ups 24/20
200m run
30 sit ups
30 air squats

***every 5 minutes rest 1 min


Competitors
C: 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