Mar 2017

wod 20170305

“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
Every 2 min for 10 min, of:
Front Squat x 5 reps

C:
For time in teams of 2, of:

Clean-and-Jerks x 30 reps @50/35kg

Then
36 Strict Handstand Push-ups x 36 reps*
36 Calorie Row x 36 cal
Hang Power Clean x 36 reps @50/35kg
Bar-Facing Burpees x 36 reps
Overhead Squats x 36 reps @50/35kg
Pull-ups x 36 reps**
* Pike push-ups, push-ups
** Ring rows

D:
3 sets, of:
Russian twists x 20 reps @10/5kg
90/90 Standing external rotations x 10 reps https://www.youtube.com/watch?v=9VGI8grVweQ”