3.22.17 WOD – Pump day

A. Group warm up B. AMRAP 7:00 250m Row 7 Shoulder to Overhead 95/65 Rest 5 AMRAP 7:00 15 burpees over bar 7 hang cleans 135/105 C. Tabata Left & Ride side planks *each side is its own tabata

3.21.17 WOD – Inferno

A. Group warm up B. Strength – Walking barbell lunges (on the back) 5x15m *Pick a partner *can use space inside and outside *increase weight as you go C. Metcon 12min AMRAP 10 T2B/K2E 20 single arm kb/db snatch *10 per arm 53/35 40 DU’s 10 pull ups 20...