Wednesday, March 2, 2016

030216 WOD

A. OTM 8:00

Even minutes: 150-meter row

Odd minutes: 50-meter farmers carry AHAP

B. Every 1:30 for six sets

1 x push press

1 x jerk with 3-second pause in receiving position

Build to a challenging set of two reps

C. AMRAP 10:00

15 American kettlebell swings (53/35)

12 box jump-overs (24/20)

9 HR push-ups

D. Optional cash-out

Run 400 meters, then accumulate 3:00 in a front plank hold