Green Eggs and Ham
16:00 AMRAP
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (45/35)
10 Strict Pull-Ups

L2: Ass. Bike 24/18(Echo 18/12), 15 Thrusters, 7 Strict PU
L1: Ass. Bike 18/12(Echo 12/8), Ring Rows, Thrusters 35/25

Skills and Drills
Week 1: Ring Muscle-up Progression

5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –

5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –

5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders

No Liquid Sugar Challenge

1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)