Thursday, March 14th, 2019

Open participants:
 
“Pre-Game”
Not for score, at controlled, low intensity:
5:00 Bike
Minutes 1+2 – Light pace
Minutes 3+4 – Light/moderate pace
Minute 5 – Moderate pace
Then, 2 rounds:
25 double unders
1 complex:  3 position power snatch (75/55) 
250 meter light row
3-5 power snatches (75/55)
15 GHD sit-ups
Then, 2 rounds of :30s at each station:
Superman rocks
Hollow rocks
Overhead circles
Glute bridges
Then,
5:00 Bike
Minutes 1+2 – Light pace
Minutes 3+4 – Light/moderate pace
Minute 5 – Moderate pace
Non-Open participants:
 
Workout of the Day:
Cement Row
Every 3:00 x 7 rounds:
30/20 calorie row
12 toes to bar
-Score is slowest round.
-Compare to 2/22/18 and 3/16/17