HAPPY MONDAY!!

March 14, 2016

Hope you all had a wonderful St. Patty's Day weekend! Back to the grind tomorrow...here are your Monday WODs! And don't forget, 16.3 scores are due by Monday night at 8pm!

 

Monday March 14, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Warm-up:

200m Row

200m Run

10 Two-Taps

10 MB Cleans

10 Juicers

10 Can-openers (each side)

 

Strength:

5-4-3-2-1-1-1

Back Squat, increasing to a heavy single

 

WOD:

 

From the mainsite…

 

For time:

1 round of:

30 hang power cleans 75/115

15 ring dips

3 Rope Climbs

 

Then, 2 rounds of:

20 hang power cleans 75/115

10 ring dips

2 Rope climbs

 

Then, 3 rounds of:

10 hang power cleans 75/115

5 ring dips

1 Rope Climb

 

 

Endurance WOD (6:30pm)

 

3-6-9-12-15-18-21-18-15-12-9-6-3

Box Jumps

Push-ups

 

*100m Run after each round

 

On-Ramp (7:30pm)

 

 

 

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