Monday, March 2, 2015

Warm-up:

1000 meter row

50 double unders 

3 rounds not for time:

10 meters Samson Stretch 

10 x Overhead Squat with broomstick

10 x Sit-ups

10 x Back-extensions

10 x Pull-ups

10 x Dips

SKILL:

HS Walk 3 x's ME 

STRENGTH:

BACK SQUATS

1x3@50%

1x3@60%

1x2@70%

1x1@75%

2x1@80%

1x1@70%

WOD

AMRAP 4 Minutes

12 Calorie row

12 CTB Pull-ups

Rest two minutes

AMRAP 4 Minutes

12 KB Swings (1.5/1pd)

12 Burpees to 6″ target

Rest two minutes

Run 900 meters (for time)