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12 p.m. to 2 p.m. Open Gym / Judged 17.2

14 March 2017

14 March 2017 Warm-up: 3 Rounds: 250m Row, 4x Wall Walks, 15x DB Push Press. Strength: Strict Press: 8@50%, 8@70%, 8@70%, 8@70% Work Capacity: For time: 3K Row *Every 90 seconds,  complete: 6x Burpee Pull up Cool Down:  0:30 Hollow hold, Plank, and side Planks – 3 Rounds.  
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13 March 2017

13 March 2017 Warm-up:  20-15-10: Barbell Thruster, Russian Twist (25/15), Jumping Air Squat. Run the Block Strength: Back Squat: 8@50%, 8@70%, 8@70%, 8@70% WOD: 6 min. AMRAP: 10x Deadlift (225/155) 20x Push up -3 min. Rest- 6 min. AMRAP: 10x Burpee 20x Ab Mat Sit up Cool Down: 5x 10
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