WOD 3.16.15 Monday

Warmup:

  • 4 min Jump Rope/Double-Unders Practice
  • Agile 8
  • 10 Shoulder Rolls/Shrugs
  • 10 PVC Pass-thrus
  • 10 Push-ups

A. EMOM 8

  • 6 Strict BB Press (95/65)(65/45)
  • 8 KB SDLHP (50/40)(35/20)

B. Power Clean

  1. 12 @ Heavy *
  2. 12 @ 5% less than 1.
  3. 12 @ 10% less than 1.

* Weight should be heavy enough that you cannot do 12 PERFECT reps unbroken; Push yourself— with PERFECT form.

C. 5 RFT

  • Run 200m
  • 4/arm: 1-arm DB Clean and Press
  • 10/side: Power Skaters (traveling backwards)
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