Monday WOD – 032315

Justine

Justine During 15.4!

NEW PROGRAMS AND CLASSES
To see details and descriptions of all our new classes, head to our new Programs and Classes Page.

WORKOUT OF THE DAY

Fitness
1. Handstand Practice
4x ME Shoulder Taps
Scaled: 5-8 Slow, controlled Wall Walks
Beginner: 4xME Pike Holds
Advanced: 3×1:00 ME HS Walk

2. For Time:
50 Calorie Row
40 Burpees
30 Thrusters 95/65

Performance
IN CLASS:
1a. 4×1:00 ME HS Walk – rest 90s
1b. 4×4 Push Press, HTLW – rest 90s

2. For Time:
50 Calorie Row
40 Burpees Box Jumps 24/20
30 Thrusters 95/65

EXTRA WORK:
Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
10 6″ Target Burpees