Monday WOD – 031317

Nikita

Nikita

WCCF INTRAMURAL OPEN
Submit Your Week 3 Social Media Posts on today’s FB post!

Week 4 FNL Heat Sign ups: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
1.Tempo DB Push Press: 5×5 @X33

2. EMOMx14
odd: 15/12 Calorie Row
even: 1-7 Pike HSPU

Fitness
1.Tempo DB Push Press: 5×5 @X33

2. EMOMx14
odd: 18/15 Calorie Row
even: 1-10 HSPU

Performance
WL
EMOM 7:00
3 Hang Power Cleans + 1 Push Jerk

STRENGTH
Tempo DB Push Press: 5×5 @X33

METCON
EMOMx14
odd: 18/15 Calorie Row
even: 1-10 HSPU

ENGINE
EMOMx8
3 Bar Facing Burpees
5 Thrusters 95/65