WOD Thursday March 10th

Tonights Open Announcement! We will be at the gym at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. 

Warm up: 10 Strict toes-to-bar, 10 Hang Power Cleans, 5 Strict toes-to-bar, 5 Hang Power Cleans

  1. Every 30 Sec for 5 minutes: 1 Power Clean @ 70-75 %

Rest 2 minutes

Every minute on the minute for 5 minutes: 1 Power Clean (increase weight as you go)

2. 6 Rounds For Time:

3 Muscle ups

6 Thrusters

9 Lateral Barbell Jumps (double Count)

Gymnastics Class:

Warm up: Standard

Skill/Strength:

3 x max effort pull up static hold

5 x 4 pull up negatives

4 x max effort ring holds

Workout:

Pass through/ dip/ push up… Who can last the longest?

A look at tonight’s open announcement!

 

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