The workout for 3/8/17 is...                                                            

  • By Leslie Friedman
  • 08 Mar, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 3/8  is...


Back Squat
3 @70%
3 @ 80%
3+ @ 90% (do as many reps as possible here. If you need to rest at the top for more than 1 breath, you are done. Quick reps). Compare reps to 2/6
(Base these off of 90% of your 1RM, not your 1RM)
(15 minutes)

12- 9 - 6
- Thrusters (95/65)
- Pull Ups (banded strict pull ups)
9. - 6 - 3
- Thrusters (115/85)
- Chest to Bar (jumping)
6- 4 - 2
- Thrusters (155/105)
- bar Muscle Ups (choose mod: jumping BMU or strict pull ups + push ups using same reps so 6 pull ups + 6 push ups, 4 pull ups + 4 push ups, 2 pull ups + 2 push ups)
(15 minute cap)

Accessory Work: 1200m Row Cool Down

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