WODs
 | Wed, Mar 21 2018 |  |
| 20180321 Strength | 20180321 MetCon |
20180321 Strength
(Weight)
8-6-4-2 reps:
• Back Squat
• Front Rack Lunge (Step Forward Lunges or Walking are both acceptable, NO Reverse Lunges)
Setup 2 bars, one on the rack for squats and one on the ground for lunges. Start at a weight that allows you to remain unbroken. Increase weight to finish heavy as possible, unbroken)
| Duane | 275/205 Rx | 185/135, 205/145, 225/165, 275/205 |
|
20180321 MetCon
(Time)
CrossFit
15-10-5 reps for time:
• Clean & Jerk 135/95#
• Back Squat 135/95# (from the floor)
• Toes-to-bar
Fitness BootCamp
15-15-15
• MedBall Cleans
• Goblet Squats
• Dragonflies
|
