Monday, March 14, 2016

 Down & Dirty at the Rugged Maniac!!
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
OHS
Push-ups

MOD
Shoulder Press (18:00 CAP)
3-3-3-3-3 Ascending, Post heaviest set
WOD
Conditioning
5 RFT:
5 Burpee Box Jumps, 24/20″ (not box overs)
15 OHS, 75/53#
200m Run
Rx+ = 95# and 400m

PMOD
Gymnastics
Max Pistol Squats in 1:00
41+ reps: Ninja
36-40 reps: Above average
31-35 reps: Average
< 30 reps: you need to work on these
Or practice scaled pistol squats

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