March 19, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 leg swings – front/back & side/side
  • 5 Mountain climbers
  • 10 dowel pass throughs
  • 5 ring rows
  • 10 dowel overhead squats
b) STRENGTH: Overhead squats

  • 5 sets x 3 reps (increase weight each round as it feels.  Start around 40% of 1RM)

 

c) WOD:

10 rounds for time of:

  • 1 power snatch
  • 3 overhead squats

Men: 155 lb.

Women: 100 lb.

Time cap: 12 mins

d) ACCESSORY:

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

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