3/6/18

Ian crushed 18.2!!!

We are super lucky to have such great photography skills in our gym..Thanks Sam for the great FNL pics. You can always find our photos on the top navigation bar (above), under ‘Member Resources’ and click MBS Pictures!

Workout of the Day
1. WOD (38:00-50:00)
3 Rounds
24 Wall Ball (20/14 lbs, 10ft/9ft)
12 Deadlifts (Set 1: 275lbs/185lbs, Set 2: 295lbs/195lbs, Set 3: 315lbs/205lbs)
6 Bar Muscle Ups

L3 – (20/14) 275/185, 295/195, 315/205, BMU
L2 – (14/10) 225/145, 255/165, 275/185, 2x Pull-Ups
L1 – (10/6) 105/65, 135/85, 155/105, 2x Ring Rows

2. Cool Down (50:00-60:00)
1) 50 Abmat Sit-ups
2) Pigeon Stretch, 60 seconds per side

COACH AND ATHLETE NOTES:
This is a heavy conditioning workout where weights progress from moderately heavy to very heavy. This workout should take less than 12 minutes and most will finish in under 9 minutes. Choose scaling options that support those times. DLs are meant to be unbroken on round 1 and 2.

Post your scores to the Whiteboard.