Thursday – 130321

Yay… Wallballs

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Last day to get your March Madness Brackets turned in. The first game is at noon’ish (I think). Brackets need to be submitted by then. If you email, text, or Facebook a copy of your bracket to me by then I’ll accept it but I still need the real thing at some point.

WOD

5 Mins of General Mobility/Warmup

5 Mins of SubScap Smash

5 Mins of Overhead First Rib Smash

Fitness

Mobility, then…

“Lil’ Annie”

For Time:
120-90-60-30 reps of:
Jump Rope
40-30-20-10 reps of:
AbMat Situps

Performance

Mobility, then…

“Annie”

For Time:
50-40-30-20-10 reps of:
Double Unders
AbMat Situps

Competition

Mobility, then…

10 Min of easy Double Under Practice
If you have 100+ unbroken DU, do not spend a lot of time on this…

15 Min of MuscleUp Progression Work
If you have 5+ unbroken MU, do not spend a lot of time on this…

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