Monday 3-19-18

SPT

Complete 3 rounds of… (5min time cap)

10 WB

10 T2B

10 Break Dancers

Then, Group BB OHS warm up (7min Time cap)

Strength

OHS

3-3-3-3-3…

*Increase weight every set

20min Time cap

WOD

4min to complete

3 Rounds of “Cindy”

Then, with remaining time ME

Clean and Jerks (135/95)

Rest 1min

4min to complete

2 Rounds of “Cindy”

Then ME of Clean and Jerks (135/95)

Rest 1 min

4min to complete

1 Round of “Cindy” then

ME of Clean and Jerks (135/95)

“Cindy” =

5 Pull ups

10 Push ups

15 Air Squats

Measure= Total Reps of Clean and Jerks

Scaled WOD

15min AMRAP of “Cindy”

5 Ring Rows

10 HRPU’s

15 Air Squats

Pull-up Day 4

10 Kips

3×8 Assisted Pull-ups

8 Ring Rows

8 Pull overs

2×8 Hammer Curls