Wednesday, March 16, 2016

Great job everyone on 16.3! 
A big shout out to Johanna for getting her first Bar Muscle Up!!


 Monday's 4:30 working on the Shoulder Press!!
Arm/Leg Swings
2 rounds of:
10 HR Push-ups
15 Good Mornings
20 Reverse Lunges
Then:
250m Run

WOD
Conditioning
0:00-15:00 Pose Drills
Rest 2:00
Then:
10:00 AMRAP of:
200m Run
10 STOH 95/63#

PMOD (18:00 CAP)
Back Squat
3-3-3-3-3 Ascending

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