Tuesday, March 16th

Midline Work: “Heavy Metal BAND” ~ 2 Rounds

OLY Bar Hip Thrusters (can add a band or not) x 20

Banded Monster Walks Side Step x 20 (20 to Right; 20 to left)

Knees to Bar x 6 (try not to kip)

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Practice: Pushups on KB

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Strength: Single Arm Kettlebell Push Press 4x12 (each arm)

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WOD: ON the 10 minute x 2 Rounds

Run 800 meter —> with time remaining to the 8 minute mark perform

Ascending by 1 rep each round starting with

1 - 6’ slam ball to wall

1 -Pushup

1 - Knee to elbow

Rest from minute 8-10; then repeat

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Endurance: Meet at ECF @ 530 am

Same as main class wod for 4 Rounds