WOD 3/15/18

18.4 ANNOUNCEMENT

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TONIGHT @8PM
COME HANG OUT AND WATCH
JAMIE THROW-DOWN
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HOPEFULLY MY SPECIAL GUEST WILL SHOW THIS TIME
 

WarmUp:
10 Leg Swings F2B
10 Leg Swings S2S
20 Alt High Knee Pulls
20 Alt Quad Stretch
10/10 Alt Side Lunges
10 Scap PullUps
10 Scap PushUps

3 Rounds:
Shuttle Run
15 Ring Rows
10 DD PushUps
5 Squat Jumps, as high as possible

A) Weighted Strict PullUps
5-3-3-3-1-1-1

Perform each set every 2 minutes

B) 3 RFT:
400m Run
50 Double Unders
75 Squats

OPEN Recovery:
Row, Bike, Sprint Intervals, same as last week


C) Mobility
BulletProof Shoulders

Ankle + Hip