March 4th - March 9th

Monday 3/4/19

Strength:
Below the knee snatch
2-2-2-2-2

WOD:
"Nancy"
5 RFT
400m Run
15 OHS 95/65

Tuesday 3/5/19

Strength:
Split Jerk 3x5

WOD:
20 MIN EMOTM
10 Hand Release Push-ups
10 Hang Power Cleans 135/95
10 Knees to Elbow
10 Push Jerk 135 / 95
10 Dips

Wednesday 3/6/19

Strength:
Cleans (Full/Squat)
3 x 5

WOD:
1000m Row
20 Body weight back squats
*score it time, weight is not recorded*

Thursday 3/7/19

Skill:
7Min Handstand Practice

WOD:
"Griff"
800m Run
400m Run Backwards
800m Run
400m Run Backwards
*For Time*

Friday 3/8/19

OPEN 19.3!

Saturday:

WOD:
"Big Sexy"
5 Rounds for Time
6 Deadlifts 315/205
6 Burpees
5 Cleans 225/155
5 Chest to Bar Pull-ups
4 Thrusters 155-115
4 Muscle-Ups



















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