WOD for 07 March 2017

0500 and 1140ish at the Fred

 

Thanks everyone for coming out to my going away workout! And Carl, that was vicious. No more programming for you! Or wait a second…Coach James, I think we found our next programmer!!!

You guys are awesome and have been awesome for quite some time. Thank you very much for giving me the opportunity to Coach and beast with you!

So enough with that!

On to business!

 

Warm up:

Complete as many rounds as possible in 6 mins of:

15 Kettlebell Swings, 24/16 kg

12 Goblet Squats, 24/16 kg

9 Chest-to-bar Pull-ups

 

WOD:

3 rounds for time of:

Run, 400 m

5 Muscle-ups

10 Back Squats, 185/125 lbs

 

15 min time cap

 

Strength:

1 Deadlift, pick load

Every 1 min for 10 mins.

 

Abs:

Russian Twists 1 x 70

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