A big “Thank You” to Coach Towne for taking on the programming for the next couple months. This is a tough, time consumming job and we are excited to see what Nate has for us.
Warm up:
3 rounds 10 reps each.
Sampson stretch, PVC OH squat, GHD sit ups
Strength: Push Press
Wave 1 – 4/50, 3/60, 2/70
Wave 2 – 4/60, 3/70, 2/80
Wave 3 – 4/70, 3/80, 2/90
WOD: EASY COME EASY GO
For Time:
3 rounds
7 Bar Muscle-up
14 Thrusters 95/64
21 Calorie Row
48 Double Unders
If the rowers fill up you can bike 15 calorie, or run a 200M.
Icing:
2 min Deadhang