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Friday March 23rd WOD


Skill: C2B Pull UPS....MU, Bar Muscle UPS etc

Conditioning: Partner WOD:

80 Hang Power Clean (135/95) (115/75) 80 Front Squat 80 Push Press 80 Front Rack Lunges Both partners use one barbell. The barbell can’t touch the ground. If it does both partners have to do 10 burpees each 


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Strength: Back Squat Warm up: 2 sets x 3 reps (55-65%) 3 @ 75% 3 @ 75% 3 @ 85% 3 @ 80% 3 @ 70% Conditioning: 20rds 5 Burpees 4 Push Ups 3 Toes to Bar/Knee to Chest 2 HSPU/Kneel and Press 1 Power Snatc

Strength: Olympic Strength Power Clean: Warm up: 3 sets x 2 reps Then: Work up to a Heavy Single Conditioning: For Time: 21 Push Press (115/75)(95/65) 400m Run 18 Push Press 400m Run 15 Push Press 400

Conditioning: Partner WOD 1000m Row 10 Rounds of Cindy 1000m Row 8 Rounds of Cindy 1000m Row 6 Rounds of Cindy 1000m Row 4 Rounds of Cindy Split the Row evenly, but partners will alternate rounds of c