WOD: Monday 3/14/16

March 14, 2016

Warm-up:

  - Side lunge 10y

  - Inch worms 10y

  - 15 x air squats w/bands on knees/ankles

  - 15 x good mornings w/barbell

  Then

  - Sprint Row 150m

  - 10 x No-Push-Up burpees

  - Sprint Row 150m (try to match your first time!)

 

Strength/Skill:

  - Back Squat: 5x5

 

Metcon: Chipper

  - 10 x Squat Cleans (135/95)

  - 20 x Push-ups

  - 30 x Toes-to-bar

  - 40 x Box-jump-overs

  - 50 x Double Unders

  - 40 x Box-jump-overs

  - 30 x Toes-to-bar

  - 20 x Push-ups

  - 10 x Squat Cleans (185/115)

 

Additional Work:

  - 5 Rounds: 1 x Power Snatch + 2 x Hang Snatch

  - Snatch Chinese Pulls: 8 x 1 @ 105%

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