Monday, 22 March WOD

We suggest to reduce the amount of times you raise the intensity this week and save it for the last open work out this weekend or any repeats.

We will start a new Cycle of Programming next week. All work outs will be posted the night before on our website and will be available on Beyond the White Board.

Warm up: 2 Rounds: 

8 PVC Pass Throughs 

12 Scapular Push Ups 

Then (until time expires): 

8 Band Pull Aparts 

10 Inch Worms with Push Up 

10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength: Shoulder Press

5-5-5-5-5 reps

Increase in weight for each set or work up to a moderate weight and complete.

Metcon: 7 minute AMRAP

7 Deadlift

7 Hang Power Cleans

7 Push Press

95/65 lbs


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