3.7.17. WOD
March 6, 2017
3.9.17. WOD
March 8, 2017

3.8.17. WOD

Chin-ups:
5 x 5. Rest 90s-2:00
Options:
–  Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
– All 5 sets should be “work” sets so peform 2-3 warm-up sets.

20 min AMRAP
Row 500 Meters or you can Run 400m
15 Russian KB Swings (70, 53)
15 Box Jumps w. step down (24, 20)

Rx+:(Add in 3/2 Ring Muscle-ups per round after box jumps)
L2: (53,35) (20, 15)
L1: (35, 26) (20, 15 Step-ups)

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