March 18, 2015 

March 18, 2015

Warm Up-

3″ KB Swings 35/26, then:

2RFQ:
10 Barbell DL
:45 glute bridge hold
10 Power Cleans
:45 Hollow Rock Hold

Strength-

12, or 16″ Ping Pong

A: :20 Max Rep Sumo DL @ 85%+ (Does not follow 30X0 tempo)

B: 5 Strict Weighted Strict Pull Ups (30×0 Tempo)

C: :30 max rep alternating DB suitcase DL (2×70/53) *use a KB on each side but only pick up one alternating (does not follow 30X0 tempo)

D: Rest

*Make sure perfect form used on Sumo DL.  Think quality, over more reps!

WOD-

10″ AMRAP:

6 Power Cleans 155/105

9 Toes 2 Bar

12 Alt. Leg Pistols