Mar 2017

wod 20170319

“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:
EMOM 10, of:
Clean & Jerk
* Squat Clean

C:
Extended Fight gone bad
AMRAP 27 min, 3 rounds, of:
1 minute Wall Balls @9/6kg
1 minute Sumo Deadlift High-Pulls @35/25kg
1 minute Box Jumps
1 minute Push Press @35/25kg
1 minute Row
* in teams of 2 1min on / 1 min of

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”