WOD 3/10/17

PRE CLASS

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

STRENGTH

Deadlift – 3×5
– Start at 70% 1RM or increase 5 Lbs from 1/13/17
– Sets Across

METCON

5 Rounds

7 Hang Power Clean & Jerk (135/95)
15 Push Ups
400m Run

ADVANCED

5 Rounds

7 Hang Power Clean & Jerk (155/135)
15 Ring Dips
400m Run

POST CLASS

Coach Led Stretch
– Low Back
– Hip Flexors
– Hamstrings
– Shoulders


 

Heavy weights, strong tattooed women, hard work, displays of our military might, and the Stars and Stripes!! Goddamn! It doesn’t get much more America than that!!