22 March 2016 22 March 2016
Tuesday 22 March 2016 '22 March 2016'

10420328_1134418226577730_1695762969019508197_nThursday at 8, last live Open announcement!
Friday Last Friday night lights and potluck

Level 2
Accumulate 3 minutes of goblet squat holds
Then
2 Rounds
10 Strict pull-ups
10 Shoulder to OH 95/65lbs
100m run

2. Strength
Back squat 4×4 – Begin at 80% then adjust based on feel – Rest 2:00 between sets

3. Met-Con
AMRAP 10 Minutes – Climb the ladder
20 Double-unders
1 Rope climb
40 Double-unders
2 Rope climbs
60 Double-unders
3 Rope climbs
And so on…

4. Extra
AMRAP 18 minutes
Run 200m
10 Clean and jerk 135/95lbs
Rest 1 minute

Level 1
Accumulate 3 minutes of goblet squat holds
Then
2 Rounds
5 Strict pull-ups
10 Shoulder to OH 95/65lbs
100m run

2. Strength
Back squat 4×4 – Begin at 80% then adjust based on feel – Rest 2:00 between sets

3. Met-Con
AMRAP 10 Minutes – Climb the ladder
20 Double-unders
1 Rope climb
40 Double-unders
2 Rope climbs
60 Double-unders
3 Rope climbs
And so on…

Level Base
Accumulate 3 minutes of goblet squat holds
Then
2 Rounds
Max pull-ups or 10 ring rows
10 Shoulder to OH 75/55lbs
100m run

2. Strength
Back squat 4×4 – Begin at 80% then adjust based on feel – Rest 2:00 between sets

3. Met-Con
AMRAP 10 Minutes – Climb the ladder
20 single-unders
3 Rope climb walk ups
40 single-unders
6 Rope climb walk ups
60 sinle-unders
9 Rope climb walk ups
And so on…

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