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WOD

Tuesday, March 15 2016


WOD

Conditioning
AMRAP in 7 min:
20 OHS (95/65)
10 Burpee Over The Bar
7 Pullup | R+ 4 MU

Rest for 2 minutes:

AMRAP in 5 minutes:
12 Thrusters (95/65)
6 Box Jumps (30/24)

Extra – After

EMOM x 8 min: Power Jerk + Jerk to heavy for the complex
rest 4 min
EMOM x 8: Back Squat x 3 reps – Use the first 4 sets to warmup to 85%, Last 4 sets are to be completed at 85%

E2MOM x 10 min:
8 Double KB Bent Row
8 Double KB Hang Clean
8 Double KB Push Press
50ft Double KB Waiter Carry

Tabata x 8 min Alternating:
Hollow Rock
Arch Hold