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

*60 sec rest b/w sets

Partner WOD:
200m Run
10 Wall Balls​(20/14)
20 Russian KBS (32/24)
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.

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.