Saturday, March 30, 2019

Friday, March 29, 2019
March 28, 2019
Monday, April 1, 2019
March 31, 2019

Saturday, March 30, 2019

Announcements!
HAPPY BIRTHDAY DEBBIE ANDERSON (tomorrow 3/31)!!!
Good luck today to our Burritt Built Throwdown Participants! Come show your support today if you can!

Partner WOD
AMRAP in 15 minutes:
4 Box jumps (30/24)
4 Bar muscle-ups
6 Box jumps (30/24)
6 Bar muscle-ups
8 Box jumps (30/24)
8 Bar muscle-ups
10…

Continue up the ladder adding 2 reps to each movement for each consecutive round
Partners share the work evenly for each movement…

Score: Total reps

The Box Jump
The Kipping Bar Muscle-up
The Jumping Bar Muscle-up
Single-leg reach + high kick/side
Straight arm press throughs using a box
Side to side swings
Alternating hanging hand release (use box if unable to maintain an active/controlled position)
3-position BMU drill using boxes
Kneeling squat jumps (use hand assist for scaling option)

Recovery/stretching
400 meter recovery walk with pinch grip carry
Lacrosse ball shoulders on a wall
Foam Roll: include calves, hamstrings, and glutes

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