WOD FRIDAY 3/11/16

11 Mar

em>Friday March 11,192014

* We will be working on The Bar Muscle-Up today from 5:00-6:00pm. Anyone interested in learning this particular movement, or working on the progressive exercises that will help you, is encouraged to come in at this time.

**Attention** For those of you that have registered for the “Open” we have designated Friday evenings at 6:00 PM for you to perform the announced workout. 1st come 1st serve, however you still have to let us know you will be doing it at that time so we can make sure to have the judges briefed and equipment staged and prepared. We want it to run as smoothly as possible. If you cannot make that time, IT WILL BE UP TO YOU TO SCHEDULE, AND CONFIRM a time with a coach that better fits into your schedule. If you wait until the weekend, or if you want to “re-do”, there is a high probability you may not get a Coach to be able to help…
Schedule in advance!..Good luck everyone!

Skill / Strength

Build Barbell Progression, “Unbroken” AHAP in 15-Min

4-Deadlift
3-Hang, Squat Clean
2-Front Squat
1-Shoulder to Overhead

WOD:

1-Min each station
4-Rounds
Total reps/ /Cals for score

K.B. Swings 70/50
Row / Bike
Double-Unders
Rest

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