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A.) Bench Press

10@60%
10@65%
10@70%

*work from your 1RM

B.) For Time:

50-40-30-20-10

double unders
sit ups (15/10)
step ups 20 inch box (15/10)

A.) Back Squat/Gymnastics

3x10
10@60%
10@65%
10@70%

*between sets work on strict pull ups.
*If you are efficient complete 5-10 each set.

B.) Conditioning
6 minute clock
-800m run
-10 burpees

Starting tomorrow March 9th,  we are implementing the following schedule:

* Note the schedule changes are in bold *

Monday: AM - 5:30, 6:30, 8:30, 9:30   PM - 12:00, 4:00, 5:00, 6:00, 7:00

A.) Movement Prep

B.) Open Wod 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 lb / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00

A.) Overhead Squat

2-2-2-2-2

B.) "Randy"

For Time:

75 Power Snatches (75/55)

A.) Gymnastics

Ring dip and muscle up mechanics

*10 minutes to go over mechanics and attempt movements

B.) Conditioning

A.) Strict Press

1-1-1-1-1

75%,80%,85%,90%,95%
*this is a suggested template
*score heaviest single completed


B.) Teams of 2

For Time:

50 push press (115/85)
50 box jump overs (24/20)

Starting March 9th we are implementing the following schedule:

Monday: AM - 5:30, 6:30, 8:30, 9:30   PM - 12:00, 4:00, 5:00, 6:00, 7:00