March 1, 2017
Spring is almost here! Â Beginning in March Commitment Club is going to change slightly. Â In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill). Â March’s CC will be based on Double Unders! Â Each member will be placed into one of two groups: those who have the skill and those trying to acquire it. Â Based on that you will be required to complete a designated number for the month. Â Details will be given in class and questions will be answered then. Â The coaches and myself are hoping this helps more members master double unders (you will thank us when you get them:) Good luck!
Warm Up:
4rds
:45 Deadbug
1/1 Knee Hug Lunge Step Vertical Flex/Ext
10 Kips/Kipping Practice
10 EB Press/EB BTN Press
Partner WOD:
“Marty and Doc”
For Time
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)
4rds
10 S2OH (135/85)
10 Pullups
8rds
10 Front Rack Lunges (95/65)
20 Double Unders
4rds
10 S2OH (135/85)
10 Pullups
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)