03/17/2015

Main – WOD

See you tonight for skills from 5:00-5:30 and barbell from 5:30-6:30 with Cass!

Warm-up

400m run

Group warm-up starts at 5 minutes after the hour!

Weightlifting

Rest 1:00 b/t arms, and 1:00 b/t A1 and A2

A1: Single arm dumbbell overhead press tempo @51×2 (As heavy as possible complete 3X8)

A2: Single arm bent over dumbbell row tempo @50×2 (As heavy as possible complete 3X8)

Metcon

Metcon (Time)

1000m row

9-7-5

shoulder to overhead 135/95

pull-ups

bar facing burpees

SLC RECOVERY

at a recovery pace:

5K row

every 500m complete five 6″ target burpees

Tuesday, March 17th, 2015 at 2:00 am / WOD