170301 ~ 17.2 Announcement!

17.2 will be announced tonight....what is it going to be?  A heavy maxout?  Maybe some gymnastics in the mix?  What does Castro have up his sleeve this week??

Join us tonight at 7:30pm for the wod announcement followed by a good old fashioned throwdown! So far we have Erica, Jess, Julie, Gin, D-Hump, and Riley getting the first taste! Come on out tonight and cheer them on!

Strength:

Every 2 min x 12 min Complete

5 Bench Press **Start @ .75BW and increase each rnd

 1 Hi/Lo Sled Push (200/100#)

Conditioning:

“Mad Max”
AMRAP 12:
30 Double-unders
15 Ab Mat Sit-ups
30 Double-unders
15 DB Push Press (35/25#)

Cash Out:

3 x 15 Weighted GHD Hip Extensions

3 x 15 Reverse Hypers (40-45% 1RM BS)

Then….

 Mobilize & Prepare for 17.2

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