March 21, 2016

Warm Up-

3 RNFT:

10 Cal Row

3 Strict Pull Ups/Ring Rows, 6 Hand Release Push Ups, 9 Air Squats w Pause

Then:

90 sec/leg Couch Stretch

 

Strength-

5 Sets:

3 x Front Squats

*Build across Sets to Heavy Set of 3 for the day

 

WOD-

1 Round of:

115-lb. Hang power cleans, 30 reps

15 Ring dips

15-ft. Rope climb, 3 ascents, or 15 Strict Pull Ups

Then, 2 rounds of:

115-lb. Hang power cleans, 20 reps

10 Ring dips

15-ft. Rope climb, 2 ascents, or 10 Strict Pull Ups

Then, 3 rounds of:

115-lb. Hang power cleans, 10 reps

5 Ring dips

15-ft. Rope climb, 1 ascent, or 5 strict Pull Ups

***15″ Time Cap!***

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282