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Posted on March 17, 2014


MONDAY 3/17/14

Event Date: March 17, 2014

DYNAMIC WARMUP
Jump Rope 3 mins
Mobility
Burgener Warmup/Skill Transfer
2x: 10 Strict Chin Ups, 10 Bar Dips, 10 Hollow Rocks

STRENGTH WOD
Push Jerk
3-3-3-3-3
Not Cleared on Push Jerk? Do Push Press 3-3-3-3-3

METCON WOD
4 Rounds for Total Reps:
1 Min Strict Press (75#/55#)
1 Min Weighted Situps (30#/20#)
1 Min Row (Cal)
1 Min Rest

ADV: 65#/45#
INT: 55#/35#
BEG: 45#/22#

CASH OUT
150 M Sprints x 5 (60 second rest in between rounds)

 

 

 

 

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