WOD – 3-16-16

MK CRUSHING IT!
MK CRUSHING IT!

*Reminder please have all your personal gear (shoes, knee sleeves, belts etc…) out by Friday.  We are growing and need space for all classes to put their stuff in cubbies.

*Another reminder for all classes.  You have a 2 step process to sign in.  Step 1= sign into class using your phone or any device. Step 2= use your key fab to check in once you arrive at the gym. Thanks for all your help!!!

WARM-UP
1 min stepups
:30 box jump step downs
5 min build to a 1rm seated box jump
review and drill cleans

STRENGTH
build to a max 3 pos clean for the day
Pos 1 = above knee
Pos 2 = below knee
Pos 3 = 1″ off ground

WOD
4 rounds for time:
5 hang power cleans (155/105)
7 front rack lunges
9 box jump overs