***The gym will be CLOSED for Spring Break, March 7 – 15th. I will post WOD’s to do on your own during that week, so check the website***
Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight leg deadlifts, 15 slow back extensions
Strength: Deadlift
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 5/3/1+ @ 75/85/95% 1 RM
WOD: Open WOD 15.1
Rx’d
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
15.1a
1-rep-max clean and jerk
6-minute time cap
Cooldown: hydrate, high five yourself and everyone else, then roll and stretch!
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