Saturday, March 19

Nutrition Talk: 10:15 w/ Lauren from Planting Roots Nutrition. Please plan on dropping in for this short 15-20 minute info session and chance to meet Lauren! All are welcome. No charge.

Rebuild 8:30a, Community WOD 9:30a

Rebuild

3RFQ

20 SA KB Swings (10 each)

12-16 Rack Split Squat @2111

3RFQ

16-20 SA KB Push Press @20X1

16-20 Goblet Alt. Cossack Squat @2111

Alternating on minute x 10

:30 Turkish Get Up

:30 Hollow Hold

Community WOD

AMRAP 15 mins w/ Buy-in: 800 m, Strict Pull-ups, Push-ups, and Air Squats

In 15 mins do:

Run, 800 m (400m relay)

then in the remaining time, AMRAP of:

5 Strict Pull-ups (Bent Over DB Rows)

10 Push-ups

15 Air Squats

Rest 5 mins before B.

AMRAP 15 mins w/ Buy-in: 800 m, Dumbbell Squat Clean Thrusters, and Toes-to-bars

In 15 mins do:

Run, 800 m (Alternating Post Runs – 2/each athlete)

then in the remaining time, AMRAP of:

10 Dumbbell Squat Clean Thrusters

10 Toes-to-bars or V-Ups