Strength/Skill: 

IMG_2967

4 Super Sets
8-10 Ring Row @21X2
(elevated feet if appropriate)
8-10 Strict T2B

*60 sec rest b/w sets

Partner WOD:
AMRAP 18
200m Run
10 Wall Balls​(20/14)
20 Russian KBS (32/24) https://youtu.be/tjSGgsLpSLY
10 Box Jump Overs​(24/20) 

*partner 1 runs 200m, while partner 2 does ARAMP of WB/rKBS/BJ.  Once partner 1 gets back and tags partner 2 they switch roles.  Similar to 31 heroes if you have ever done that WOD.

Conditioning:
3 Rounds​
3k Bike
400m Run
60 Double Unders
40 sec Plank (choice)

*

Please read these important notes for this weekend!

Both the main gym and the Pit will be closed this weekend as we are hosting a CrossFit Level 2 seminar on the 23rd and 24th.
But classes go on!  
*On Saturday, we will run a bootcamp style workout at Freedom Park at 9:30am
*On Sunday, we will run a track style workout at AG Middle School at 11am.  
*19.5 will be Friday’s workout for the gym this week b/c of the seminar.  Also note that we will be extending the deadline for this WOD until Wednesday 3/27, so that members participating in the gym open have to complete the workout.