WOD 03.13.18
Metcon 2 RFT: 45 wall balls 20/14# 18 burpee pull-ups – Rest 6 min – 2 RFT: 80 Double Unders...
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Metcon 2 RFT: 45 wall balls 20/14# 18 burpee pull-ups – Rest 6 min – 2 RFT: 80 Double Unders...
Strength 5-4-3-2-1 push/split Jerks (Heavy) *Rest adequately between sets. Spend 20-25 mins on strength to get to appropriate 1-rep weight....
Metcon 4 Rounds Each for Time: 50 Air Squats 40 Abmat Sit-ups 30 Russian KB Swings 55/35# 20 Hand Release...
HERO WOD ‘Jerry’ For Time: 1 mile run 2k row 1 mile run Accessory Work: Russian Twists – 3×25 Dragonfly’s...
Crossfit Open 18.3 14 Min timecap: 2 Rds: 100 Double-unders 20 Overhead Squats 115/80# 100 Double-unders 12 Ring Muscle-ups 100...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…