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Tuesday March 16th WOD

Warm up: 2 Rds 10 Reps of each

  • ALt Lunges

  • Slam Balls

  • BB Stiff Leg DL

  • BB Bent Over Row

  • Glute Bridges

  • Straight leg crossover x 5 each leg



Strength: Front Squats 4x8 @ 75%


Conditioning:

16 Min AMRAP

20 DB Split Squats

8 Deadlifts 225/155

10 Pull ups

20 Slam Balls

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups