WOD

SATURDAY – March 4, 2017

BYOB OPEN 17.2 THROWDOWN
Bring a friend and a brew so you can throwdown and have some fun with 17.2
All are Welcome! Either come to 8:00 or 9:30 for Breif. 
(see Schedule below)

CFG 17.2
AMRAP 12
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Schedule
8:00 Doors Open

8:05 Brief for Competitors

-Pacing
-Tips and Tricks
-Preparation
8:15 Warm-up and Skill Progressions
8:40 Heat 1
9:00 Heat 2
9:20 Heat 3
9:30 Progressive Class
Warm-Up
Brief
10:00 Heat 1
10:20 Heat 2

Friday – March 3, 2017

Progressive
A.
For Time:
Row 1000m
Then,
2 Rounds:
50 DB Push-ups
50 Kettlebell Swings @24/16
50 Sit-ups

B.
Optional Lift:
Bench Press

Bootcamp
A.
3-4 Rounds:
Run 800m
25 Russian KB Swings
25 Burpees