Work up to a 5 Rep Max Front Squat
*Please share the racks
Then…..
Black/Blue/Grey WOD
“Now you will go to sleep or I will put you to sleep”
Every 3:00 For As Long As Possible Complete:
2 Rounds of:
2 Box Jumps (30/24) (24/20) (20/12) (12/6)
2 Knees-to-Elbows (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
2 Push Press (95/65) (65/45) (45/35)
*After you complete 2 rounds you must REST until the next 3:00
*Every 3:00 you will add 2 reps to each movement (2-2-2, 4-4-4, 6-6-6, 8-8-8, …)
March “Cool” Board
***Make some goals for yourself for March
– Nick C. – 1st Bar Muscle Up!
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