3 rounds:

200m Row

5 Russian baby makers

10 Barbell RDL’s

5 Hang squat cleans


:60 sec couch stretch/ leg

:60 sec pigeon stretch/ leg

:60 sec Goblet squat hold (holding a KB, sit in the bottom of a squat and push your knees out with elbows)


Spend 5 min warming up to a heavy-ish clean



1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (50/35#)

Bar-facing burpees

18.2 A

1 rep max clean

**12 min time cap to complete both 18.2 and 18.2A

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2



5 Rounds for time:

15 Back extensions
15 Push-ups
15 Kettlebell Sumo Deadlift High Pull (44/26#)
400m Run
Rest 1 min



For time:

3 rounds of
4oom run
21 Kettlebell swings (53/35#)
12 Pull-ups

2000m Row

3 rounds of
400m run
21 Kettlebell swings
12 Pull-ups

Friday WOD, March 2, 2018

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