Easter WOD!

April 14, 2017

 

 

 

Hey gang,

 

Hope you all have a happy Easter! 

Please remember that we are running a condensed schedule this weekend.

 

Friday: 9:30am, 5pm

Saturday: 9am, 10am

Monday: 9:30am, 5pm

 

Enjoy the long weekend!

Caleb

 

 

TRAINING FRIDAY-SATURDAY

WARM-UP: x3

8 wallballs

8 double crunch

30 single skips

 

SKILL:  Review squat clean thruster technique

 

WOD:  "NURWHAT?"

 

This is a team workout in which you will be in a group of three.  Similar to the infamous "NURWOR", each person will have to complete their work before they can rotate to the next station.  In this particular wod, there will be three stations:  run, barbell, and row.  See the details below!  

 

Rx:  3 rounds for time (each person):

 

400m run

20 squat clean thrusters (65/95)

500m row

 

40 minute time cap

 

TG:  3 rounds or scale run, row, bar 

 

FG: bar 35-55/55-75, regular thrusters

 

Comp: 4 rounds, bar weight 75/115

 

 

 

 

 

 

 

 

 

 

 

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