WOD 3/3/17

PRE CLASS

3 Rounds
10 Ring Rows
10 Stiff Leg DL (45/35)
10 Air Squats 

METCON

30m EMOM

A) 4 Deadlifts (185/135)
B) 25 Double Unders
C) 10 DB Thrusters – Single Arm (35/25)
** 5 reps per side**

ADVANCED

30m EMOM

A) 4 Deadlifts (225/155)
B) 25 Double Unders
C) 10 DB Thrusters – Single Arm (55/35)
** 5 reps per side**

POST CLASS

Coach Led Stretch
– Low Back
– Hip Flexors
– Hamstrings


 

A little Crazy Ivan flashback from when he was the B.M.F.I.T.J !!