WEDNESDAY, MARCH 11, 2014

Row, DU, Ployo medball warm

1,000 meter row or 900 meter run
50 Double unders

2 rounds Not for time:
10 medball/slamball tosses w/ partner or wall:
- chest passes
- overhead tosses
- rotational tosses
- granny shots
- wallballs 6"

SKILL

3 rounds Not for time:
2 rope climbs
10 GHD sit-ups
10 back extensions

Deadlift (Take 10 minutes to work up to a heavy 2 rep)

Take 10 minutes to work up to 2 heavy reps but don't max. Accept for Todd. I know you can't help it ;-)

Metcon (AMRAP - Reps)

8 rounds:
- 30 seconds of DB hang squat cleans
- 30 seconds of REST
- 30 seconds of Double unders
- 30 seconds of REST

CASHOUT

Handstand walk for max distance in meters.