WOD 3/21

Level Two
A1. Kip CTB Pull-ups x6-8×3 Rest :45
A2. Ring Push-ups x8-10×3 Rest :45
A3. Lateral Step-ups x5/leg x3 Rest :45

then…
800 M Run
10 Rounds
3 DB Deadlifts/3 DB Hang Clean to Thruster
(Goal Total DB weight 45% of Bodyweight)
800 M Run
*DB Weight and Time recorded
*Rx= DB @ 45% of BDWT
*30-Minute cap

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
350 M Row
12 Walking Lunges
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise

“Your spirit is the true shield.” -Morihei Ueshiba

Strategies for Correcting Bad Posture
*Post thoughts to comments

Announcements:

• It’s the last week of the Open! Learn more here. Don’t forget to enter your score into the website for Wes to validate!
• Coach Aaron’s 6-Week 5K Training Program starts this week! Learn more here.