Tuesday, March 8, 2016

PART_1457209968676_20160305_102307“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”  — Mahatma Gandhi (photo by Anders)

030816 WOD

A. Three sets of the following:

0:30-0:45 handstand holds off wall; inverted off box; or bar overhead hold

0:30-0:45 row for calories

0:30-0:45 glute hip bridges

Rest 0:30-0:15 after each round

B. Snatch

Take 15:00 to build to a challenging 3-position (full) snatch from the high-hang; above-knee; and floor positions

C. EMOM 20:00 (5 sets)

Min 1: 100-meter run

Min 2: 15 Russian kettlebell swings (70/53)

Min 3: 12 box jumps (24/20)

Min 4: 5/4 ring muscle-ups or 5/4 strict pull-ups + 5/4 dips