Tuesday, March 13

March 14, 2018

 

:45 Seconds
Easy Row
Active Spidermans

:30 Seconds
Medium Row
Push-up to Down Dog

:15 Seconds
Fast Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (AMRAP - Reps)

EMOM x 5
5 Deadlifts 185/135
Max HSPU

Rx+ 225/185
*Score Total Kipping HSPU

Paused Front Squat (3-3-1-1-1)

Build to Heavy Single
3 seconds pause in bottom

Metcon (Time)

5 Rounds, Every 3 Minutes:
300/250 Meter Row
15 Wallballs (20/14) OR 9 Thrusters 95/65

Score is slowest round.

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