12
Mar
Monday, March 13, 2023
| Weekly Overview | Events/Classes | |
| Monday | Bench/Row | |
| Tuesday | Clean Complex | |
| Wednesday | Push Press/Handstand Development | Rope Climb Skills Clinic at 5:45 PM |
| Thursday | Row/Lunge Intervals | |
| Friday | Overhead Squat | |
| Saturday | Squad WOD | Seventh Heaven Comp WOD at 7:15 AM |
| Sunday | Box Step-Ups/Core |
Strength
Every 3:00, 5 Rounds
3 51X-Tempo Bench Press (60-65%) +
5/5 X15-Tempo Single Dumbbell Row
*5s eccentric, 1s pause
Conditioning
EMOM 12
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Burpees to 6″ Target (RX+: 12″)
3) Rest
4) Rest
*Score is total Burpees to Target