WOD - Friday, 3.27.2015

Congrats to Jaclyn on having a happy healthy baby!  Say hello to Carter!

15.5 is here!  FNL briefing kicks off at 6PM and the first heat goes promptly at 630PM.  We will have an official heat schedule at the gym.   If you want to be included in the heat sheets you must contact the gym by 11am if you haven't already signed up. You will be judging one heat so no sneaking out once your heat is done, or getting there late to just hit your WOD. This is a community effort and we want everyone to have an awesome time.  After party at Jetty kicks off at 9PM.

Also note, 5PM group class is canceled so we can handle setup and layout.  If you're not participating in FNL, feel free to use that time as Open Gym (just please stay out of the way of setup so we can have a great event).


Workout 15.5

27-21-15-9 reps for time of:
Row (calories)

M 95 lb.  F 65 lb.
M 65 lb. F 45 lb.

Note: There is no time cap.... everyone that starts will finish

Row 250m
wrist mobility
squat mobility

w/ barbell
10 front squats
10 push press
10 thrusters (focus on popping the hips)

row technique and pacing
long pulls, big recovery
getting in and out of rower efficiently 

wod strategy
pair up
final warmups

25- ?
Heat 1 
(fast transition)
Heat 2

Note: if you believe you will take longer than 20 minutes to complete this WOD, you will start in Heat 2 and possibly run into the next class

Fitness (11am)

Row 600m at a medium pace.
Hip Mobility

8 min
AMRAP 8 burpees,
8 toes 2 bar,
8 situps

2 min REST

7 min AMRAP
7 pull ups,
7 air squats,
7 KB swings(53/35#)

2 min REST

6 min AMRAP Row for calories