3.16.19 WOD
March 15, 2019
CrossFit, Brownsburg, Indianapolis
3.18.19 WOD
March 17, 2019

3.17.19 WOD

Hendricks County, Avon, Zionsville

CrossFit WOD

1a) Ring muscle-up transitions x 40s of practice
Rx+: Ring muscle-up volume, accumulate x 2-4 reps per set

1b) Gymnastics static hold x 10-20s
–L-Sit, handstand hold, ring support, free standing handstand

3 Rounds:
400 meter run/500m row/25/20 cal bike
7 DB man makers (50/35)
Rest 2:00
*25:00 cap (total time)

L3: 40/25
L2: 35/20
L1: 30/15

Extra Credit
Banded pulldowns: 3 x 20. Rest 60s.

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