WOD 3/31/17

PRE CLASS WARM UP

3 Rounds

200m Row
10 Stiff Leg DL (45/35)
10 Front Squats (45/35)

STRENGTH

Deadlift – 6×3

METCON

30m EMOM

A: 5 DB Thrusters (35/25)
5 DB Lunges
B: 12 Swings (55/35)
C: 150m Row

** Line up everyone at one side of the mats and work across**
** Don’t drop the DB’s like a punk! **

ADVANCED

30m EMOM

A: 5 DB Thrusters (55/35)
5 DB Lunges
B: 12 Swings (70/55)
C: 150m Row

POST CLASS

Coach Led Banded Stretching


 

Evan and Josh locked and loaded at oly lifting class!! Awesome setup positions for both of them going into the first pull!