WOD – March 13, 2015

The last basics class is at 430pm!  

Starting at 4pm until 8pm, we will have heats set up every 20 minutes for 15.3.  When you come in just write your name on the board for the time you want to workout.  We will have a group warming up, a group working out, and a group judging.  Invite your friends or family to come support.  Feel free to bring food or drinks!  

We will have normal class times in the mornings for those of you that can’t make it tonight.  We will also have the basics workout available at anytime.

Work Out of the Day


Muscle Up Practice


Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wallballs, 20/14lb, 10/9′
100 double-unders

Post rounds and reps completed to beyond the whiteboard and .



2 minute max pushups


2 minute max situps


Complete as many rounds and reps as possible in 14 minutes of:
50 wallballs, 20/14lbs, 9′
200 single-unders

Post rounds and reps completed to beyond the whiteboard.


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