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Wodify

WOD 03/06/17

March 05, 2017


WOD: Open Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted DB walking lunge (50/35 lbs)
16 toes-to-bars
8 DB power cleans (50/35 lbs)
Then, 2 rounds of:
50-ft. Weighted DB walking lunge (50/35 lbs)
16 bar muscle-ups
8 DB power cleans (50/35 lbs)
*Continue 2 rounds of each triplet for as long as possible until you reach 12 minutes

If you have already completed this WOD there is an alternative WOD programmed for you at class.

Post WOD mobility: Biceps smash on racked barbell, then rig biceps stretch, 1 minute each; Rig pec stretch, 1-2 minutes each; Supine cross-legged glute stretch, 2 minutes each

6:45 pm Mobility Class: CANCELLED UNTIL AFTER THE OPEN IS OVER

11:00 am Strength Class:  Lift: 5 x 5 back squat @ 60%, 5 second eccentric

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