March 2015

Tabatta hell Tabatta Du’s no singles forced du practice rest 5 min Tabatta row rest 5 min Tabatta wall ball 20/14 10′ for all B. 5 Min of weighted plank hold

Strength OHS 10, 8, 6, 4 climbing Conditioning “Nancy” 5 RFT 400m run 15 OHS 95/65

“Harry and the Hendersons” Teams of 2 8 rounds (4 each) 16 front rack lunges 95/65 8 burpees 4 clusters 95/65 Each team mate takes turns completing a round

Workout 15.3 RX’d Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders Scaled Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders

Make up day Active recovery Goat/skill day

Conditioning “Helen” 3RFT 400M RUN 21 KB swings 12 Pull ups Core tabata :20/:10×8 Sit ups goal 8-12 per round

Conditioning FG WOD 2 2 Min AMRAP Max front squats 135/95 2 min rest 6 min AMRAP 6 power cleans 135/95 6 bar over burpees Time trial Row 2k

Remember please contact a coach if you plan on giving 15.2 another shot. Classes will be running as normal and judges will not be available all day and night so please make arrangements ahead of time. Thank you.. Thank you to all who attended the gymnastics day, it was tons of fun and congrats to …

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