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