Great job on that 21-15-9 crew, you guys and gals are getting faster!!

Tomorrow is 17.2 and below is a video with standards and weights. You got this!

3 March

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50 ft weighted walking lunge
16 toes to bars
8 power cleans

then, 2 rounds of:
50 ft weighted walking lunge
16 bar muscle ups
8 power cleans

etc., alternating between toes to bars and bar muscle ups every 2 rounds.
50lb dumbbell men/35lb dumbbell women

Same rep scheme, but toes to bars are handing knee raises and bar muscle up are chin over the bar pullups
35lb dumbbell men/20lb dumbbell women

Remember, the body composition test has moved to March 8th so get signed up today!!


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