Return to site

WOD - Monday, 3/4/2019


DB Warm Up #1
3RFQ, with one DB:
16 DB Over head Lunges (Alternate, 8/8)
12 DB Snatches (Alternate, 6/6)
8 Single Arm DB Thrusters (4R/4L)

Strength: Deadlift (12:00)

Build to a heavy triple , 1 x 3


"Static Electricity"
For time:
Bar-Facing Burpees
Deadlifts (245/165)

Cap: 16:00*
The working weight on the DL may not exceed 70% of your 1RM DL.

*If capped: +1 Second to the 16:00 cap. Additionally, you will have a 10 calorie penalty per unfinished rep to be completed before you leave the gym.
Scale accordingly. ;)

RX+ + 275/180. Same rules/guidelines from above apply here, 15 calorie penalty per unfinished rep.

Extra Credit: Open Prep
"1 Tequila/2 Tequila/3 Tequila/Floor"
3 RFT:
22 Cal Ski
22 Cal Row
22 Cal Bike

If you havent already, hit this.

+1 pt for your team. 5:30PM deadline to earn points for your team.

All Posts

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly