March 2017

Day 4WOD 170302 warm-up – Coach’s Choice A. 10:00 of sled pushing… start light, finish heavy… shoot for 8-10 pushesrest to 15:00 on timer, then BB. AMRAP 15:00 @ aerobic flow pace1 wall climb – OR – 3 burpees10 calorie row/bike5 snatches – OR – squat cleans… not to exceed 95/6510 bjsd… not to exceed […]

Day 4WOD 170302

Day 3WOD 170301 warm-up – Coach’s Choice A. EMOM 8:00evens – 6-8 db chest pressodds – 25 air squatsrest to 10:00 on timer then BB. EMOM 8:00evens – 6-8 single arm rowodds – 10 pistols, total reps, alternate legsrest to 20:00 on timer, then CC. EMOM 8:00evens – 10 db curl & press, total reps,

Day 3WOD 170301