• 13MAR
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    WOD

    Main – Functional Training View Public Whiteboard Metcon (No Measure) WARM UP *5′ Hip and shoulder movility 5 Rounds of * 3 Back push press with snatch grip * 3 Snatch Balance * 3 OHS * 3 Squat snatch Metcon (Time) 2 Rounds FOR TIME * 30 Burpee plate jumps (https://m.youtube.com/watch?v=NLzjvnq7nGM ) * 30 KB

  • 10MAR
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    WOD

    Main – CF View Public Whiteboard Metcon (No Measure) WARM UP 3 Rounds of * 10 Walking Knee hug (p/leg) (http://youtu.be/rzsfcuPfNAU ) * 10 Walking quad stretch (p/leg) * 5 Inch Worms Metcon (Weight) STRENGHT * Push press 4×2 at 85% of your PR Metcon (Time) WOD 20 Down to 1 For Time: * Kettlebell