Wednesday, March 4, 2015

photo(763)Happy birthday, Theresa! We love you!

030415 WOD

A. 6:00 EMOM

Minute 1: 0:45 hollow rocks

Minute 2: 0:45 handstand hold / overhead hold with bar

Minute 3: 0:45 arch to hollow / kip

B. Push press

Take 10-15 minutes to build to a heavy set of three reps

C. For time:

21-15-9

Power cleans (95/65)

Burpees

Rest 3:00

For time:

9-6-3

Full snatches (135/95)

Strict handstand push-ups

Score is total time from both workouts, including rest.

>> On-Ramp

For time:

21-15-9

Hang power cleans AHAP

Burpees

Rest 3:00

9-6-5

Overhead squats AHAP

Modified handstand push-ups / strict presses

Score is total time from both workouts, including rest.