Wednesday, March 18, 2015

photo(859)031815 WOD

A. EMOM 9:00

Minute 1: 100-meter run or 150-meter row

Minute 2: 0:45 hollow rocks

Minute 3: 15 rebounding slam balls

B. Push press

Take 10 minutes to build to a heavy set of five, working on eccentric

Subset with 3 x 10 strict pull-ups

C. For total time:

15-12-9

Burpee box jumps (24/20)

Toes to bar

Rest 3:00

9-6-3

Power snatches (135/95)

Ring dips

>> On-Ramp

For total time:

15-12-9

Burpees

V-ups

Rest 3:00

9-6-3

Hang power snatches

Parallette dips