Tuesday WOD – 030717

17.2

17.2

WCCF INTRAMURAL OPEN
I need a little more time to tabulate the results from week 2, but in the meantime, the Social Media points for top post goes to Becky from Chalk Dirty to Us!

Week 3 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. Front Squat 3RM

2. For time:
18-15-12
Thrusters 65/45
Pull-ups
then, 12-9-6
Front Squat 85/65
Push-ups

Fitness
1. Front Squat 3RM

2. For time:
18-15-12
Thrusters 95/65
C2B Pull-ups
then, 12-9-6
Front Squat 115/85
Ring Dip

Performance
WL
OHS 10RM

STRENGTH
Front Squat 3RM

METCON
For time:
18-15-12
Thrusters 95/65
C2B Pull-ups
then, 12-9-6
Front Squat 115/85
Ring Dip

ACCESSORY
GHR – 4×8, add band resistance as needed.
SIngle Leg RDL – 4×8