Thursday, March 26, 2015

032615 WOD

A. 5:00 AMRAP

100-meter run

150-meter row

30 double-unders / 60 single-unders

B. Five rounds for max reps

1:00 alternating single-arm dumbbell snatches (50/35)

0:30 rest

1:00 box jumps (24/20)

0:30 rest

1:00 row for calories

0:30 rest

>> On-Ramp

Three rounds for max reps

1:00 alternating single-arm dumbbell snatches AHAP

0:30 rest

1:00 step-ups

0:30 rest

1:00 row for calories

0:30 rest

C. Mobility

1. Lacrosse ball in upper trap / neck (1:00 / side)

2. Lacrosse ball in pec (1:00 / side)

3. Hip opener lunge into pigeon (2:00/side)