March 9, 2018

Friday

18.3 is LIVE! Let's do this! 
1 million double unders anyone?

Warm Up:
Row 800m
2 Rounds 
10 Burpees 
10 OH Squat PVC 
10 DB Snatch (20/15#)


Strength:
 Warm Up Your OH Squat 
10 Empty Bar 
5-5-5-5 work up to heavier than (115/80#)
so they workout is easier :) 


WOD:
18.3 
2 Rounds for time/14 min cap
100 Double Unders 
20 Overhead Squats 
100 Double Unders 
12 Ring Muscle Ups 
100 Double Unders 
20 DB Snatch (50/35#)
100 Double Unders
12 Bar Muscle Ups 

**Scaled will be pull ups or bar muscle ups 
**Scaled weight would be as heavy has you can 

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