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Tuesday March 1, 2016


Warm Up: 
10 jumping jacks
10 burpee inchworms
- partner shoulder stretch on rig
10 knee hugs
hip flexor stretch
t-spine smash **you can sub in anything for front rack mobility.

Strength:
Front Squat 4x2 @ 85%

Wod:
G.F. RX
10 snatches (115/75)
20 pull-ups
30 burpees
40 back squats
30 burpees
20 pull-ups
10 snatches

Scaled:
10 power snatches (55/45)
20 pull-ups banded
30 burpees
40 back squats
30 burpees
20 pull-ups (banded)
10 power snatches

Competition:
10 snatches (135/95)
20 pull-ups
30 burpees
40 back squats
30 burpees
20 pull-ups
10 power snatches
 

Earlier Event: February 29
Monday February 29, 2016
Later Event: March 2
Wednesday March 2, 2016