20 double under buy in (everyone must attempt double unders before moving onto singles) then: 6 alternating side lunges, 8 sit ups, 4 jump squats
Strengthcon: 4 rounds for time
14 minute time cap
5 strict mixed grip pull-ups
5 alternating pistols
10 strict presses (95/65)
Metcon: 23 Minute AMRAP
3 bar facing burpees
6 pull-ups
12 Power Snatches (50% 1RM)
Mobility: remaining time upper trap work
Announcements:
This Saturday is the memorial wod for Kiana! Please remember to wear purple.
The t-shirt order will be placed this Friday, please make sure to have your orders in to us and payments in ASAP.
March 29th is our St.. Baldricks event! Please remember to sign up and spread the word!
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