Tuesday, March 29, 2016

Early-morning runners (rowers got out of it) on Monday were asked for their “morning faces.” This is what we got.

032916 WOD (Frank’s birthday;)

A. Three rounds NFT (7:00 time cap)

100-meter run

10 lat pull-downs

12 good mornings with empty bar or PVC

14 hollow rocks

B. Every 1:30 for 6 sets

3 x snatch pulls

Focus on solid positions before increasing weight

C. Every 3:00 for 18:00 (3 sets each)

Minutes 0, 2, 4: Run 200 meters, 20 Russian kettlebell swings, 10 toes-to-bar

Minutes 1, 3, 5: Row 250 meters, 20 jumping lunges, 10 push-ups

>> On-Ramp

Modifications will be posted on whiteboard