Wednesday March 5th 2014

It is our oh so fabulous Danielle Radvack's birthday today... Please wish her an extra special day if you see her! 

Prep

Run/row/ skip 5 Min

Muscle up progressions 

Barbel complex 

3x 

5 RDL 

5 Power Clean 

5 Jerk 

Conditioning 

WOD 

3 RFT 

30 cal Row

10 Power clean 95/135 65/95 

5 HSPU/ Push ups 

Rest 2 min 

3 RFT

30 double unders 

10 RDL

5 muscle up/ Ring Dip 

Rest 2 min 

3 RFT 

10 Burpees 

10 Lunges is FR position 95/135 65/95

5 CTB 

Recovery

Samson stretch 

Banded pigeon