March 20, 2019

GROUP WARM-UP
5:00 AMRAP -
:30 Row
5 Hang power cleans
5 Shoulder to overhead
5 Clean & Jerk

ROW/BARBELL TEST
3 rounds for time:
500-meter row
7 Clean & Jerk RX 155/105; Intermediate 115/85; Master 55+ 105/65
*10 Minute time cap
*Heats of 10 every 11 minutes

ALTERNATE TEST
3 rounds for time:
400-meter row
5 Hang clean & push press

PRESSING, PULLING & ISOMETRIC HOLD STRENGTH
3 sets of:
5 each side half kneeing landmine press www.youtube.com/watch?v=ORoOn93dnh4
5 Dumbell bent over row www.youtube.com/watch?v=VP_f9V854og
:20 ring row hold (hold at top)

MIDLINE
3 sets of:
8 each way stir the pot
6 each side banded anti-rotation dead bug www.youtube.com/watch?v=11vXiD5qTBc
5 each side kettlebell Turkish sit-up www.youtube.com/watch?v=qjH-JUnyhCY

CharityWOD
Our next big event on the horizon is CharityWOD, our annual partner throwdown for a cause. This year, proceeds will benefit Sunday Strong. This new non-profit aims to expand nationwide so that gyms may offer free exercise classes for adults with special needs.

The event will be May 11. Teams of two are made up of one male and one female and divisions are scaled, Rx and Masters (team combined age of 80+). The minimum donation per team is $50. We will release more details soon and open registration in April. It's not too late to start thinking of who you want to partner with.

And, we will end the day with a party...this year celebrating our 10th anniversary! Stay tuned...