3-1-17

Wod 3X 2 min AMRAP 10 Walball 10 Sit-up 1 min rest 2 min AMRAP Row for Calories 1 min rest Post Wod Muscle-up progression (hold at the top and bottom then work on your pull) then 3X20 Hip Extensions

2-28-17 “17.1”

Wod 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box Time cap:Continue reading “2-28-17 “17.1””