Saturday, March 9, 2019

Friday, March 8, 2019
March 7, 2019
Monday, March 11, 2019
March 10, 2019

Saturday, March 9, 2019

Announcements!
Post your 19.3 scores!
Farewell party for Debbie Anderson 3/16… check out the flyer!

Remember to Mark your 150 WOD Challenge attendance

WOD
Every 4 Min for 6 Rounds of:
•25 Pull-ups
•25 Slamballs (30/20)
•AMRAP Overhead squats (135/95)
Partners alternate rounds…

Score: Total overhead squats (individual to each athlete)

The Kipping swing (Hollow to Superman!)
Kipping and Butterfly pull-up body positions
The Slamball
The Overhead Squat

Recovery/stretching
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Supine scorpion
Piriformis stretch
Foam Roll

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