22 MARCH 2017

Wednesday

MOBILITY: Overhead Archtype
STRENGTH: 
EMOMx10:
 7 TTB + 7 OHS (95/65#) 

WOD:
"Full Circle"
 1500m Row
 100 DU
 50 Calorie Bike
 100 DU
 1500m Row

Fit Over 55:
STRENGTH: 
EMOMx10mins
 5 knee lifts + 3 wall facing squat  

WOD: 
"1/2 Full Circle"
 500 m Row
 50 Jump Ropes
 25 Calorie Bike
 50  Jump Ropes

500 m Row

TEENS
STRENGTH: 
EMOMx10:
 7 Knee Raise + 7 OHS  

WOD: 
1500 m row 
100 Double Unders/ Pogos
50 Cal Bike

PRE-TEEN:
STRENGTH: 
EMOMx10:
 5 Knee Raise + 3 wall face squat  

WOD: 
Amrap 
100 m Row
25 Jump Ropes
10 Mountain Climbers

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