4
Mar
WOD Wednesday 3/4/15
Announcements
Jeremy Mullins Nutrition Seminar
March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!
Main – WOD
Metcon (Weight)
“So Hott”
On the Minute for 7 Minutes
Increasing Weight Each Minute
Round 1 Power Snatch
Round 2 Power Clean
Round 3 Thrusters
Minute 1: 7 Reps
Minute 2: 6 Reps
Minute 3: 5 Reps
Minute 4: 4 Reps
Minute 5: 3 Reps
Minute 6: 2 Reps
Minute 7: 1 Rep
-3 Minute Rest Between Rounds-
Comp Training
Metcon (Time)
Extra Conditioning
4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups