Wednesday 3/02/16

If you’d like to be included on the TVCF IronWarrior leaderboard, please send an email to trainirongrip@gmail.com, by Thursday night, and we’ll get you up. You can also send us photos and videos of you doing the Open WoDs so we can showcase you.

BB WORK:
1) EMOM for 5:00 – 2 Power Snatches @90% (%ofpowerSN)
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @90% (%ofpowerC&J)

METCON A – For Time:
500m Row, 100 DU’s, 25 HR push ups, 5 Ring Dips
400m Row, 75 DU’s, 20 HR Push ups, 5 Ring Dips
300m Row, 50 DU’s, 15 HR Push ups, 5 Ring Dips
200m Row, 25 DU’s, 10 HR Push ups, 5 Ring Dips

METCON B – 6 min. AMRAP:
8 HSPU
12 Box Jumps (24/20″)

METCON C – 3 Rounds of:
15 Wallballs (20/14)
10 Alternating DB Snatch (55/30s)

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