Friday, March 30, 2018

If this isn’t full effort, we’re not sure what is. Thanks for all you do for the competition crew, coach Korey! Wish him luck as he takes the new L2 certification course this weekend, which now includes a test.

033018 WOD

A. Group warmup

B. Bench press

1 x 8 reps (starting weight)

2 x 6 reps (add 5-15 pounds)

3 x 4 reps (add 5-15 pounds)

Rest 1-2:00 between sets

C. 18:00 AMRAP in teams of two, with only one person working at a time to complete full rounds each of the following:

50-foot bear crawl (up and back for length of main floor – from bumper plates to first post)

10 pull-ups

50-foot lunges

10 handstand push-ups

* Individual option: Rest 1:00 after each round