Announcements
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Or use the forms at the desk! By Tuesday, March 4th
Clamtown CF – Location – WOD
General Warm-up (No Measure)
2 sets:
20 jumping jacks
10 steps banded monster walk forward
10 steps banded monster walk back
10 banded hip bridges
10 sumo stance good mornings
10 alternating plank hold shoulder taps
250304 (Time)
– RX –
For time:
21-18-15-12-9-6-3
Deadlifts (85/115 lb)
– Complete 2 wall walks after each set.
– INTERMEDIATE –
For time:
21-18-15-12-9-6-3
Deadlifts (65/95 lb)
– Complete 2 wall walks after each set.
– BEGINNER –
For time:
14-12-10-8-6-4-2
Deadlifts (55/75 lb)
– Complete 6 alternating plank hold shoulder taps after each set.
– MASTERS 55+ –
For time:
21-18-15-12-9-6-3
Deadlifts (65/95 lb)
– Complete 2 wall walks after each set.
Skill Work (Checkmark)
Post-workout
200-m single-arm KB front-rack carry
– Switch arms as needed.
Stretching (Checkmark)
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (Time)
For time:
21-18-15-12-9-6-3
DB deadlifts (35/50 lb)
– Complete 2 wall walks between each set.
– Use two dumbbells.
