13
Mar
Tuesday, March 13, 2018
![](https://www.crossfitagoge.com/wp-content/uploads/2018/03/2018-03-01-17.54.51-2-600x399.jpg)
Brit throwing around some weight!
Workout of the Day:
Warm Up:
30 Single Unders
20 Sit Ups
15 Ring Rows
20 Jumping Lunges
15 Back Extensions
30 Single Unders
Skill:
Banded Superfrog
WOD:
Row 1k x 4
Rest as needed between sets
Accessories
3 rounds of 8 Dips & 20 seconds of Hollow Hold
Weights- 2 board, SS press, 1 RM- 130#; 90% x AMAP- 6x 115#