Monday March 12th, 2018
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Category: WOD

Monday March 12th, 2018

Please Do Not forget to post your scores for 18.3!!! Thank you!

Warm up-

2:00 Row/Bike/Ski……………..Jump rope:)




Goblet Squats

KB Swings

Sit ups


Every :90 for 6 Sets:

1 Push Jerk + 1 Split Jerk

*Start at 60% of 1RM Jerk and add slowly

*Can be taken from the ground if people are hitting 18.3

Followed By…

Front Squat

Build to 90% of 1RM in as few sets as possible


18.3 Repeat


4 Sets of 500m Row

*Record slowest time

Post WOD-

100 Ab-mat Sit ups

Followed by…

Lower Leg Barbell Smash…2:00 per side

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