March 15 9:20 if anyone wants to join John V and others


We will be helping John V honor his co-worker and friend this Sunday 3/15 during open gym. All are welcome to join. Kicking off about 9:20.


WOD for 3/9/2020

Complete 3 sets of: (KB or DB)


•8-10 Single Arm Upright Row (each side)

•50' DB or KB Overhead Carry (each side)

•100m Farmer Carry


**Goal is to increase the load to a challenging effort**


Complete 1 round starting every minute on the minute for 10-minutes:


•3-5 Strict Chin Ups

•3-5 Ring Dips


**Modify with 2-3 reps of each with a 3-second tempo.**


Complete as many rounds as possible in 12-minutes:


•45 second L-sits (accumulate time to complete the set)

•10 Handstand Push-ups

•16 Front Rack Walking Lunge #35/50 (M50+ #25/40)

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