Monday, March 14, 2016

Runners and rowers (not pictured) taking their marks on Saturday. Way to start off your weekend right!

031416 WOD

A. 7:00 AMRAP

5 wall squats

10 hollow to arch off bar (kips)

15-calorie row

B. Front squats

Every 1:30 for 8 sets

2 front squats @ 30×1

Build to a challenging set of two

C. Five rounds for time

9 thrusters (95/65)

9 pull-ups

Then, buyout: run 400 meters

>> On-Ramp

Five rounds for time:

9 db thrusters or air squats

9 ring rows

Then, buyout: 200- to 400-meter run