March 11th - March 16th

Monday 3/11
Strength:

Snatch
1-1-1-1-1
Snatch Pulls @ 110%
2-2-2
3 x Max Effort Weighted Planks (45/25)

Tuesday 3/12
Strength:
Front SQuat
3-3-3-3-3 @ 70%
1Min rest between sets

WOD:
"Mary"
20MIN AMRAP
5 Handstand Push-Ups
10 alternating pistols
15 pull-ups
*For the board!*

 Wednesday 3/13
Strength:
Sumo Deadlifts
5-5-3-3-1-1
75% / 80% / 90%

WOD:
3 RFT
20 Deadlifts 155/105
10 Push Jerks 155/105
Then:
50 x Bar facing burpees
*one bar,m no rack!*

Thursday
Skill work:
Double Under Practice and Muscle Up Transitions

WOD
50 double unders
30 ab mat situps
5 rope climbs
40 double unders
25 ab mat situps
3 rope climbs
30 double unders
20 ab mat situps
1 rope climb
For Time

Friday
Open 19.4!

Saturday
Teams of 2
*Both athletes start at the same time*
Athlete 1 Does:
"Fran"
21-15-9
Thrusters 95/65
Pull-ups

Athlete 2 Does:
"Elisabeth"
21-15-9
Power Cleans 135/95
Ring Dips

Once both athletes are done, with one athlete working at a time perform:

45 Thrusters 95/65
45 pull-ups
45 power cleans 135/95
45 ring dips

Score is total time.


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