**Sunday – March 11th**


**Sunday – March 11th**

Congratulations Jody on you first ever muscle up! And just in time for 18.3!

10am – WOD
11am – WOD

If you need to do/redo 18.3 please come in early and get yourself warmed up and situated with a judge!

Group Warm up & stretch

Dumbbell overhead squat practice

10 minutes to find a 1RM dumbbell overhead squat that can be done on both sides

20 minutes alternating OTM:
Odd minutes:
10 slamball thruster #30/20
10 v-up
Even minutes:
10 push-ups
10 kettlebell swing #53/35

Cool down stretch