By March 2, 2021 No Comments
Wednesday, March 3


Happy Birthday Charlie Linder!

5 PVC passthrough
5 Halo
5 Inchworm pushup
5 PVC Overhead Squat
5 Up/down dog
6 Single-arm PVC OHS
5 Deep Squat Complex
5 Burpee pullup
10 Floor/wall slides

A) :30 AMREP of ring dips or HRPU
Rest 1 minute
EMOM x 4 minutes complete same # of dips/HRPU from :30 AMREP

B) 3 RFT of:
10 Left Arm DB Snatch (50/35#)
10 Left Arm DB Overhead Squat (Choose a weight that allows you to do these in no more than 2 sets with perfect form, sub OH reverse lunge and scale to a PVC pipe)
10 Strict pullup (Scale to eccentric pullup or challenging ring rows)
10 Right Arm DB Snatch (50/35#)
10 Right Arm DB Overhead Squat
10 Strict pullup
*15 minute time cap.

Home WOD/Zoom:
A) Sub hand release pushups if you don’t have rings

B) Sub 20 Renegade row for pullup

:45 Eagle
:45 Puppy
:45 Thread the needle

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