WOD - Thursday, 2.19.15

We decided to focus on Friday Night Lights this week and push back battle of the classes to after the opens during a time period where more people are in town and not away on vacation. Looking forward to rolling it out in the spring time. Don't forget to Sign Up for Friday Night Lights!

Also don't forget to register for the Opens. We will be doing the opens on Fridays during group class, and again on Sunday. Our next Friday Night Lights after this weeks will be the last week of the opens.

Warm Up

20 KB Swings (35/26)

10 second Hold Bottom of Ring Dip

15 KB Swings (53/35)

10 second Ring Support Hold

10 Ring Rows

 

10 Empty Bar Clean and Jerks (practice touch and go rhythm)

 

Strength:

EMOM for 7 minutes:

3 Touch and Go Clean & Jerks

 

*Increase weight each minute as long as possible

 

WOD:

7--->1 Clean and Jerks (185/115)

1--->7 Muscle Ups

 

FITNESS

Row for 15 min

 

PVC pass through x 10

PVC in squat x 10

inch worm x5

 

WOD

Box Jump 24/20

Toes to bar

21-15-9-6-3