WOD | March 24, 2016

WOD:

  3 rounds:

    7 x Muscle Up

    200 m run

    14 x Burpee

    200 m run

 

EXTRA WORK:

  Weightlifting:

    1. Pausing (above knee) Clean + FSQ + Jerk

      6 x 1 @ 80% of CJ

      (FSQ 3/2/x/1)

    2. OH Squat

      Heavy 3

      (3/3/x/1)

  Gymnastics:

    Practice HS Walk progressions then....

    10-15 practice attempts

  Conditioning:

    5 rounds:

      2 x High Bar Sled Push (3/4 BW)

      30 x Double Under

      *1 rep = Down/Back

BOX INFO: 

  Open WOD 16.5 Announcement Thursday night