Monday, March 21st WOD

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Awesome time with Jonas and our athletes during the Oly Clinic this past weekend! 

Also, great job to all on 16.4!  Don’t forget, 16.5 Throwdown this Saturday, 3/26 starting at 9am. Please RSVP. 

Workout for Mon., 3/21 (Mon):

Warm Up –

3 rounds:

Teams of two:

Partner 1:

150m row sprint

Partner 2:

Airs Squats

Then…

15 HBBS Reps with an empty bar

Mobility –

Plantar Lacrosse Smash

Strength –

12×2 HBBS

WOD – “Climb your way out”

13 Min ladder:

7 Min Ascending

6 Min Descending

Fit:

10-20-30-40 etc… S.U.

6-12-18-24-30 etc…  American KBS (45/35)

3-6-9-12-15 etc… Front Squat (95/65)

Perf:

10-20-30-40 etc… D.U.

6-12-18-24-30 etc…  American KBS (53/45)

3-6-9-12-15 etc… Front Squat (115/80)

Comp:

10-20-30-40 etc… D.U.

6-12-18-24-30 etc… American  KBS (70/55)

3-6-9-12-15 etc… Front Squat (135/95)

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

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