Wednesday – 170308

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170308EthanSteph

Announcements

  • Ferris Frenzy VII
    • Join us Saturday, March 25th to row your butt off and raise money!
    • All money raised goes to Jillion Potter to support her in her second fight against Synovial Sarcoma.  Learn more about Jill HERE.
    • To learn more about the event and to register a team CLICK HERE.
  • Friday Night Lights 17.3
    • Join us Thursday night at 6pm for the announcement of 17.3 and for our 3rd Friday Night Lights is this Friday from 5-7pm
    • Feel free to bring food, beer, or whatever else and stick around for the fun, just get your workout in first!

SWOD

Muscle Up Drills
1) Establish the False Grip
2) Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 5-8 reps
5) Seated Strict Muscle Up w/ band x 3-5 reps
– all movements should be performed in the False Grip
– rotate through stations for approximately 25 minutes

WOD

9-7-5 for time of (7 min cap):
Muscle Ups
Note: Start each round with a 100m Sprint

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