March 7, 2017

Tuesday


Who has some sore hands from bar muscle ups??!!
Warm Up:
2 Rounds 
Row 400m
10 Tire Flips 
30 Mountain Climbers 


Core:
2 Rounds 
1 Min Plank
60 Russian Twist (25/15#)
10 Plank to Push Ups 


WOD:
AMRAP in 10 Min of:
2 Rope climbs 
10 Back Squats (185/135#)
15 GHD Sit Ups 

Rest 2 Min 

4 Rounds for time of:
11 Bar Facing Burpees 
9 Clean and Jerks (115/75#)

***Yoga/Mobility Thursday 6pm and Running Club Saturday 6:45am! So many things to look forward to! 

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