Happy Marathon Monday!

Dave

Normal Schedule Today – Good Luck to everyone taking on The Boston Marathon today!

Warm Up
Partner Up!
Partner 1- Run 200m
Partner 2- Arnold Press
-Switch-

P1- Run 200m
P2- Reverse Flys
-Switch-

P1- Run 200m
P2- Front Raise to Lat Raise
-Switch-

Skill
Pull-ups
Butterfly pull-ups

WOD (30 minute cap)
โ€œMarathon Mondayโ€
5 Rounds
4 Squat Clean and Jerks 185|125
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run

*Your time is your total time for all 5 rounds plus the 800m sprint.

Today we WOD to honor everyone who was impacted by the Marathon bombings. Make sure you sprint your heart out on that 800m run!

Level 3- 155|105
Level 2- 135|85, chin over bar, 4 Rounds
Level 1- 105|55, 10 chin over bar, 4 Rounds

Cold/Rainy weather subs – 1000m ski/row or 1.5 mile bike

Extra Work
JT WIth Guts
15-12-9
HSPU
Push-ups
Ring Dips

*after each set complete 21 situps
*complete all 15 reps of each movement then do 21 sit ups..etc

ADV 21-15-9 /GHDSU

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