FRI09MAR2018

NORMAL MORNING SCHEDULE FOR FRIDAY.
WE WILL HAVE OPEN GYM FROM 4P-5P.
HEATS FOR FRIDAY NIGHT LIGHTS WILL START AT 5:05PM

 

WOD

“18.3”
2 rounds for time of (14 min cap):
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-ups

Scaled: 
Men: single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women: single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Masters 55+: 
Men: 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women: 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

ALLEN CORE FITNESS TRAINING

Strength
Dumbell Bench press: 5×10 every two min

Conditioning
Emom 10 min:
Odd – 50 foot walking lunge
Even – 10 thrusters

After
Bent over row: 3×20 every two min

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