SATURDAY 03/03/18

WARM UP

Trainer’s Choice

FIRST…
Skill

EMOM9

1) 50 FT. Farmer’s Carry + 100 Meter Row Sprint

2) 10 PullUps (Or 10 Ring Rows)

3) 10 Russian KB Swing + :25 Seconds Plank Hold (On Elbows)

WOD

“18.2 + 18.2a”

18.2

1-2-3-4-5-6-7-8-9-10

Dumbbell Front Squats

Bar Facing Burpess

18.2a

1 Rep Max Clean (Can Be Power Squat)

***12 Minutes CAP For 18.2 And 18.2a

RX – 50/35, Two Foot Back + Forward On Burpees

Scaled – 35/20, Stepping Burpees Allowed

Masters 55+ – 35/20, Two Foot Back + Forward On Burpees

Scaled Masters 55+ – 20/10, Stepping Burpees Allowed