Mar 2017

wod 2017-03-23

“A:
3 sets, of:
Bear Crawl x 10 meters
Push-ups x 10 reps
Banded lat pulldowns x 20 reps
Broad jumps x 10 reps

B:
Double under practice, one of the following:
4 x 60 Unbroken DU
4 x 50 Unbroken DU
5 x 40 Unbroken DU
5 x 30 Unbroken DU
6 x 25 Unbroken DU
6 x 20 Unbroken DU
16x 2 SU – 1 DU – 2 SU
* Timecap 5 min

C:
Single arm Squat Kettlebell press
5 sets, of:
3/3 reps

D:
15-12-9 for time, of
Over Head Squats @40/30kg*
Boxjumps
* bar of the floor, scale with back squats

E:
4 rounds, of:
Weighted Jack knifes x 6 reps @10/5kg
Inverted Barbell row x 6 reps”