WOD

031417

By March 13, 2017 No Comments

Stay tuned to Facebook for potential class cancellations due to inclement weather!

A) EMOM x 5
3-6 Ring Muscle-up or 6-12 Ring Dip

B)
3 rounds for time of:
9 Pullup
12 KB swing (53/36#)


then
3 rounds for time of:
9 Deadlift (135/95 or 40-45% of 1RM)
12 Push up


then
3 rounds for time of:
9 Burpee
12 Wallball (20/14, 11/10′)

Mobility:
1:30 foam roll lats each side
2 minute seated forward fold

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