March 1st

“Wake up, wake up, wake up its the first of the month… Get up, get up, get up its time to have fun.”

Everyone had plenty of fun that made it out today! It was packed for all of our sessions and we had a great WOD to give them. Only a few were able to take this challenging WOD on rx’d because of the difficult gymnastic move “muscle-ups”. We attacked that core hard today with explosive hip work on hang cleans and L-sit holds on the rings.

SKILL
3-3-3-3-3
Hang Power Clean
1:00 minute L-sit/plank hold

WOD
“Nasty Girls”
3 rounds
50- air squats
7- muscle ups
10- hang power cleans (135/ 85)