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Thursday 3/8/2018

Don't forget 18.3 viewing and discussion tonight in our lounge. 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

1500 m partner row, Tabata style, or 6 min of partner burpees (partners alternate burpees for 6 min), class chooses. 

Workout warmup:

10 min alternating EMOM

1st min. 10+ alternating Pistols

2nd min. 5+dips

Workout:

For Time:
30 Cal. Row
30 Box Jumps or step ups, 20" box for everyone
30 KB Swings (24/16kg)
60 ball slams (30/20lb)
30 KB Swings
30 Box Jumps or step ups
30 Cal. Row

Open Athletes do 1/2 reps except for row. 
 

Endurance:

For Time:
30 Cal. Row
30 Box Jumps or step ups, 20" box for everyone
30 KB Swings (20/12kg)
60 ball slams (30/20lb)
30 KB Swings
30 Box Jumps or step ups
30 Cal. Row
 

Lift:

Make up a lift you missed this week. 

Skill:

Work on two of your goats for 20 min.

Earlier Event: March 7
Wednesday 3/7/2018
Later Event: March 9
Friday 3/9/2018