March 2017

17.2 AMRAP 12 2 rounds 50′ DB front rack lunge 50/35 16 T2B 8 DB Cleans 2 Rounds 50′ DB Front Rack lunge 16 Bar Muscle Ups 8 DB Cleans -Finish the first two rounds with T2B then move onto 2 rounds with MU or pull-ups, then start again with the rounds of T2B. Continue […]

                  Watch the Opens Announcement tonight at 8pm! Movement prep for 17.2. Weakness work EMOM is an option or long, light work (bike,row,run). Lots of mobility and RomWod.  

Strength: Back Squat 5×3@80%, think SPEED!   Conditioning: AMRAP 20 20 GHD situps 10 ring pull-ups 5 TnG Snatches 115/65