WOD 3/31/17

Strength:
a) 3×12 Weighted Hip Extentions
b) 3×12 Land Mine Shoulder Press
c) 3×12 Single Leg KB Deadlift
d) 3×12 Weighted Push Ups

Conditioning:
Athlete’s choice –
For Time:
100Kb Snatches (53/35 – you do NOT have to alternate arms with every reps, nor go all the way to the ground. Snatches may be done from the hip – similar to swings)

OR

100 Cal Row

(or you can stay after class and do both!)

One thought on “WOD 3/31/17

  1. Wendell 7:32 row
    Michelle H 9:45 row
    Arthur 5:47*
    Luis L 4:55 row
    Maribel 10:11 row
    Panyia 8:27 row
    Anthony 3:27 KB

    Jeremy 3:30 KB
    Eric 6:28 KB*
    Becky 4:00 KB
    Daniel 4:04 KB
    Rosa 9:43 row
    Sonia 7:31 row
    Paul 6:16 row
    Alicia 8:40 row

    Kris 9:30 row
    Cameron 🙂
    Matt 4:37 KB/5:10 row
    Greg 7:45 KB
    William 4:38 row
    MONICA 6:38 KB*
    Holly 5:11 KB. 7:59 ROW

    DIEGO 7:47 row
    Davin 6:17 KB*
    Charissa 9:18 row
    Tamara
    Ron 8:06 KB/ 8:20 row
    Pat 6:04 KB/6:12 row
    Yessenia 8:48 KB/ 9:58 row
    Tony 12:30 KB

    Missy 7:52 row
    Gaby 8:00 KB* 7:50 row
    Alejandra 8:48 KB 7:44 row
    Jen 4:36 KB / 8:01 row
    Tara 7:08 KB
    Chris 7:42 KB*
    Eric 10:25 KB/ 15:53 row
    Ritu 10:35 KB* / 10:00 row
    Anthony 4:19 row
    Frito 6:35 KB*/ 6:00 row
    Erin 5:05 KB/Row??

    Eric 4:03 KB/ 6:30 row
    Kylee 5:22 KB*
    Janet 11:05 row
    Cris 12:23 row/ KB?

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