Monday, March 5, 2018

Congrats to Kelsey and Marcello on the arrival of baby girl Mia on March 1st (last WOD at BCF was 2 days prior on Feb 27)! The little “slam ball” joined the world with a full head of hair!

Overview of Week:
Monday: Muscle Ups
Tuesday: Back Squats
Wednesday: Deadlifts
Thursday: Kipping HSPU and Double Unders
Friday: TBD
Saturday: Open WOD 18.3
Sunday: Bench Press and “Jackie”
Strength/Skill:
Ring Muscle-ups (15 minutes)
Beginner = 15 Minutes of Practice positions/transitions
Advanced = 3 Max Sets
Rest exactly 2 minutes between each set

Conditioning:
3 RFT:
15 Burpee Box Jump Overs (24/20”) – Facing Box 2018 Open Standard
21 Thrusters (95/65#) Fx = 75/55# Rx+ = 135/95

Post-WOD Finisher:
2 sets of:
DB Side Lateral Raise x 20 reps
Plank x :60
Rest as needed