WOD 3/6/18

AMAZING JOB ON
— 18.2 —

TIME TO MOVE ON TO TUESDAY
 

WarmUp:
Part1:
15 Leg Swings F2B
15 Leg Swings S2S
5/5 3-Point Lunges (Ex. Lunge with right leg, left elbow to knee and twist right elbow toward ceiling, then right elbow to in-step of right foot twisting left elbow toward ceiling)
10 Scap PullUps
10 Scap PushUps
5/5 Calf+Soleus Stretches

Part2:
Foam Roll - Calves, Quads, IT Band
20 Banded Straight-Arm Pulldowns
20 Banded Face Pulls
20 Banded Tricep Pushdowns
10 Kips
10 Pry Squats
10 Deck Squats

Part3:
3 Rounds:
35 DUs/70 Singles
10 Goblet Squats
10 PushUps

Part4:
BB Front Squats @40%
2 Sets, 5 Reps @33X1 Tempo
(3 seconds down, 3 seconds in the bottom, up fast, 1 second at the top)

A) Then perform 1 Unbroken Set of Max Reps
Front Squat @50%


B) For Time:
30 Muscle-Ups
—OR—
30 Burpee PullUps
—OR—
30 Burpee Jumping PullUps
*20:00 Time CAP