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Components

Ring Push Ups

Strict Pull Up

Metcon

Settings

WOD

03/17/2016

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Ring Push Ups (4x8-12)

Strict Pull Up (4x6-12)

Metcon (Time)

4 Rounds for Time
500m Row
10 Deadlifts (155/105)
10 Pistols (5 each leg)

Rx+
4 Rounds for Time
750m Row
10 Unbroken Deadlifts (185/125)
10 Pistols

Mobility

Glute Smash/Hip External Rotation/RC Squat

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, March 17, 2016

Leaderboard

Men's Ring Push Ups
Marc Bauer	09/17/2014	3 x 20
Steve McD	09/05/2017	3 x 20
Steve Hoye	12/08/2015	3 x 16

Women's Ring Push Ups
Sara Rybacki	05/05/2014	4 x 15
Jean Marie Harms	10/28/2015	3 x 15
Gina Wann	11/02/2015	3 x 13

Male Athletes

1

Jacob
Gaines

5:00 AM WOD

4 x 12

1

Jacob
Blasi

7:00 PM WOD

4 x 12

1

Jonah
Hoye

9:00 AM WOD

4 x 12

1

Marc
Bauer

5:00 AM WOD

4 x 12

1

Ricardo
Rosales

5:00 PM WOD

4 x 12

2

Bill
Coats

7:00 AM WOD

4 x 10

2

Joel
Weisenburger

7:00 AM WOD

4 x 10

3

Jeff
Wann

5:00 AM WOD

4 x 8

3

Michael
Christensen

5:00 PM WOD

4 x 8

4

Chris
Cervantez

5:00 AM WOD

4 x 12

5

Adrian
Morrison

5:00 PM WOD

4 x 9

6

Private

6:00 PM WOD

4 x 8

6

Manish
Patel

9:00 AM WOD

4 x 8

Female Athletes

1

Carla
Vivar

5:00 AM WOD

4 x 8

incline

1

Erin
Conyers

5:00 AM WOD

4 x 8

1

Jen
Riley

3:30 PM WOD

4 x 8

inclined

1

Victoria
Adams

9:00 AM WOD

4 x 8

Modified

1

Victoria
Arrietta

3:30 PM WOD

4 x 8

Incline