Monthly archives: March, 2019

40-30-20-10 Push Press 95/65 Box Jump Over 24/20 Toes to Bar X 10m Run THEN Accessory Cash Out: 4 X 30 Red Band Tricep Extensions

COME EXPERIENCE A SATURDAY OPEN TO THE PUBLIC WOD 0900 3 Rounds: 1 Min for Reps at Each Station: Wall Ball Shots KBS 53/36 Box Jumps 24/20 Burpee Row for Cal 1 Min REST

THEN “Robert Cordice” 21-15-9 P. Snatch 75/45 Sit Ups 15-12-9 P. Snatch 95/65 Knees to Elbows 12-9-6 P. Snatch 115/85 Toes to Bar THEN Core Cash Out: 50-40-30-20-10 Ab Mat Sit Up Seconds in Low Plank

Every 2:00 X 5 3 Push Jerks 6 Strict Pull Ups THEN 5 Rounds FOR TIME OF: 8 Hang P Clean 155/105 10 Box Jump 30/24 12 HSPU THEN Mobility Cash Out: 2:00 Banded shoulder stretch each arm. 2:00 Couch Stretch each leg

EMOM 9:00 :45 Hollow Rocks :45 Wtd. Situps 15/10 :45 Low Plank THEN For One Total Time: Max Effort 800m Run x 2 2:00 Rest after Each Max Effort 400m Run x 3 1:30 Rest after Each Max Effort 200m Run x 4 1:00 Rest after Each THEN Accessory Cash Out: 200m Lunges (3 Laps