March 12, 2014

RONNIE

Repping out double-unders during 14.1.

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Starting Monday, March 30th, we will have a new 5am class on Monday, Wednesday and Friday.

Thanks to coach Ryan, Merisa and Ian for agreeing to take on the early morning classes.

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STRENGTH:

Front Squat

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

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WOD:

15-12-9-12-15

KBS (53/35) (70/53)

Box Jumps (24/20)

T2B

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Supplemental Performance Training:

3 sets of:

Max Unbroken Muscle-Ups

*Minimum 10 muscle-ups, if unable to get them in three sets continue until you reach 10.

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Not for time:

4 Rounds:

9 DB Deadlifts

6 DB Hang Power Cleans

3 DB Jerks

(70/50)

*Scale weight as needed

Move efficiently and try for unbroken on each movement.