Tuesday, Mar. 14, 2017

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek

031417 WOD

A. Group warmup: Coach’s choice

B. Three rounds of the following

DB bench presses x 8-10 reps

Good mornings x 10-15 reps

Supinated ring rows x 8-10 reps

Rest 30 – 60 seconds between movements

C. Every 3:00 for 15:00 (5 rounds)

Run 200 meters or row 250 meters

10 box jump-overs (24/20)

4/3 ring muscle-ups

>> Modifications will be posted on whiteboard