March 13th, 2017

MONDAY

Congrats to each of you that made it through 17.3, some people were able to make it through rounds they didn’t think they’d be able to. If you are doing this workout tomorrow, good luck and have confidence going into it!

Tomorrow will be a great start to the week. Fitness, you guys will have a fun little partner workout, while competition will be doing some good cardio work! Make each day your in the gym count!

#WorkHardPlayHard

Fitness:

A. 6 DL + 5 HPC + 4 Shoulder to OH x 4-5 sets “Build”- Have fun!
**This is a complex and should be completed without putting the bar down
B1. Ring Hinge Row 8-10 with 2 sec pause @ top x 4 sets no rest
B2. Wall Walks 2-3 with 5 sec pause @ top x 4 sets no rest
B3. LSit w/parallets accumulate 30 sec x 4 sets rest as needed
+
Team workout (Teams of 2)
14 min AMRAP
7 cal row
7 burpees over rower
*each teammate complete all 14 reps then tag your partner

Competition:

A. Snatch Technique- about 10 min
B. 2 Squat Snatch EMOM for 10 min- you may go a little heavier than last week
+
EMOM for 20 min
1- Shuttle Run
2- Sled push (light and fast)
3-C2b Pullup
4- AB
5-UB Thruster 105/75
**all sets should be 25-30 sec of work
**Please increase reps from last week, If you need help please ask a coach