Strength
Snatch – 15 Min to Work up to a 1RM
—Beginners will stay light & work on technique
Conditioning
3 Rounds For Time
20 Burpee Box Jump Overs 24/20″
8 Ring Muscle-Ups
Run 400m
Midline
3×60 Sec Weighted Plank (Heavy)
WOD Notes: For warm-up, we will be practicing Double Unders, since there is a good chance you will see them in 15.3. Scaling option #1 for MU = 4-5 reps each round if 8 is too many to where you lose intensity. Scaling #2 = 5-8 Banded bar MU. Scaling #3 = 15 DB Snatches (alternating) 70/45#.
Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!
Dan F looking like the hulk!!