3/17/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 5 Rep Max Front Squat

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 10 Minutes of:

20 Feet Handstand Walk (10 Marches) (10 Marches with Feet on Box)
4 Pistol Squats, each leg (Assisted) (2 x Air Squats)
20 Feet Handstand Walk
4 Dumbbell Snatches (70/50) (50/35) (35/20) (20/10)
20 Feet Handstand Walk
8 Pistol Squats, each leg
20 Feet Handstand Walk
8 Dumbbell Snatches
20 Feet Handstand Walk
12 Pistol Squats, each leg
20 Feet Handstand Walk
12 Dumbbell Snatches
And so on for the remainder of 10 minutes (16, 20, 24, 28, etc.)

March “COOL” Board

***Make some goals for yourself for March

–  Eric – 7 Consecutive Muscle Ups
–  Emily – Amanda As Rx’d
–  Todd T. – 1st Bar Muscle Up!!
–  Jacque – 1st Chest-to-Bar Pull Ups
–  Meredith – 1st Rope Climb!
–  Meredith – 30 Consecutive Double Unders
–  Sean – 20 Consecutive Double Unders

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