16 March 2017

17.3 WOD ANNOUNCEMENT AND SHOW-DOWN:

Please join us Thursday night at 8 p.m. for the live Open WOD announcement followed by our weekly show-down minutes after the announcement.  This week we will have John H. and Craig G. going head to head on the male side, as well as triple female line up between Coach Connie, Coach Michelle, and Coach Carrie.  The fun starts at 8 p.m.!

 

SKILL:

3 x 400m Run

Work:Rest Ration is duration for the run

* Sub 500m Row in event of inclement weather

 

WOD:

For Time:

30 DB Renegade Rows (Rx: 45/35)
30 DB Ground to Overhead
30 DB Renegade Rows

1 Renegade Row = push up on DBs, row right, row left

 

RECOVERY/MOBILITY:

Spend 10 Minutes working on mobility and recovery (coach led)