03/16/2015


Main – WOD

Take a look around the gym and notice how nice and organized things are. Josh Markham spent the day on Saturday reorganizing things. Please make sure you put everything back where you found it, exactly as you found it, so we can keep things looking good.

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Weightlifting

Rest 1:00 b/t legs

Rear elevated split squats (As heavy as possible 10-8-6 each leg)

Metcon

Choose a moderate weight for DB step-ups or use a BB behind the neck.

Metcon (AMRAP – Reps)

2 minutes on 1 minute off

X8

20 alternating DB step ups onto box 20″

20 burpees

20 walking plate OH lunges 45/35

20 double unders

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min AD at 50%

Monday, March 16th, 2015 at 2:00 am / WOD