3-12-18

3-12-18

LAST DAY TO GET IN YOUR 18.3 OPEN SCORES!

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FINAL 2 WEEKS OF THE OPEN, LETS FINISH STRONG AND ENJOY THE PROCESS!!!

-WEEK 5 WE WILL BE DOING 18.5 ALL TOGETHER ON SATURDAY THE 24TH STARTING AT 9AM

*COOKOUT AFTER AND WE WILL BE WEARING OUR OPEN SHIRTS!

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MARCH 31ST IS OUR COMMUNITY WOD!

*EVERYONE IS WELCOME…FOR FREE!!!


WARM-UP

2Min Row or Bike

-then-

25′ Bent Over Hamstring Sweeps

25′ Inch Worm + Cobra

10 Empty Deadlifts

10 Hang Power Cleans

10 Front Squats


STRENGTH

EMOM-every min for 10mins

Complete the complex unbroken: Build to the heaviest weight you can maintain unbroken!

-2 Deadlifts

-2 Hang Power Cleans

-2 Front Squats


WOD

FOR TIME:

-50/40 Cal Row

-40 Alternating Box Step Ups w/ Slam Ball (60/40) (+70/50)

-30 Slam Ball Over the Pull-Up Bar

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**Box Height should be at an angle that allows for a 90 degree angle with your leg….dont make it an easy step up but also should not be too high making it an awkward angle. Hold the ball in the bear hug position or on one shoulder while supporting it with one arm.

**Pick a pull-up bar that is within arms reach…toss it over after cleaning it, DO NOT try to catch it if you dont make it over and it comes back to you-get out of the way!

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