Thursday, March 8, 2018

Friday, March 9, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: NONE 

WOD: Open workout 18.3
           2 rounds for time (14 min time cap) 
           100 double unders 
           20 overhead squats 115/80
           100 double unders 
           12 ring muscle ups 
           100 double unders 
           20 one arm dumbbell snatch 50/35
           100 double unders 
           12 bar muscle ups 

Scaled option: 
           2 rounds for time (14 min time cap) 
           100 single unders 
           20 gob squats 55/35
           100 single unders 
           12 pull ups 
           100 single unders 
           20 kbs 55/35
           100 single unders 
           12 pull ups 

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