Mar 2017

wod 2017-03-20

“A:
3 sets, of:
Burpees x 10 reps
Banded good mornings x 10 reps
Pass throughs x 10 reps
Handstand hold x 30 seconds

B:
Kipping Pull-up practice, one of the following:
4 x 10 Pull-ups
4 x 8 Pull-ups
6 x 6 Pull-ups
6 x 4 Pull-ups
8 x 2 Pull-ups
10 x 1 Swing – 1 Pull-up
* Timecap 5 min

C:
Front Squat
7-7-7-7

D:
OPENING DAY
21-15-9:
Wallballs @9/6kg
Pull-Ups
Thrusters @40/30kg
Box Jumps
Kettlebell Swings @24/16kg

E:
3 sets, of:
Hip Thrusters x 10 reps
Banded goodmornings x 10 reps”