March 5, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 dowel overhead squats
  • 10 leg swings – front/back & side/side
  • 5 Mountain climbers
  • 5 Push ups
  • 5 ring rows
b) STRENGTH: PAUSE OVERHEAD SQUAT

Build to a Moderate Complex in 12 Minutes:

  • 1 Pausing Overhead Squat + 1 Overhead Squat

** 2 second pause at bottom on the 1st rep

** not to exceed 75% of your snatch

c) WOD:

12 min AMRAP:

  • 20 Push Jerks (135/95)
  • 20 C2B Pull Ups
  • 15/12 Calorie Row (20/15 Calorie Assault Bike)
d) ACCESSORY:

Every 30 seconds, for 3 minutes (2 sets) of:

Posted in WOD