3.3.20 Tuesday

March 3, 2020

 

 

Mob:

FR: Quads, T- Spine

TKE 2x25e

 

What was the best decade of music?

 

3 Rounds 

30 On / 15 Off

Cal Bike

MB Thruster

Box Jump 

 

Skill: Snatch Tech 

3 Position Power Snatch EMOM x9m 

Perf/Rx/Rx55+/C:

min 1-3: 60-65%

min 4-6: 65-70%

min 7-9: 70-75%

(ak, bk, fl)

 

Fitness:

3 HPS + 3 OHS (light)

 

Strength: Front Rack Rev Lunge

Reverse Lunge/ Reverse Lunge + Front Squat x5e for 3 Sets

 

50-60% Max FS 

 

WOD: “Pop Tart”

For time (12 min cap)

 

Boys

21-15-9-6 Cal Assault Bike

Btwn each round 15 Wall Ball

 

Girls

18-12-6-3 Cal Assault Bike

Btwn each round 15 Wall Ball

 

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