March 9, 2015
Warm Up-
3″ Jump Rope (Single Skips)
2RFQ:
10 Barbell Front Squats
:30 Glute Bridge
10 No Push Up Burpees
:30 Handstand Hold
(10″ Total Warm Up Time)
Strength-
12, or 16″ Ping Pong:
A. 3 Front Squats @75-85% w/ 30×0 Tempo
B. 5 Double KB Bent Over Rows w/ 30×0 Tempo
C. Max Reps in :30 Alt Reverse Lunges 135/95 (no tempo)
D. Rest
WOD-
3 Rounds:
10 Burpees
30 Double Unders (90 skips)
Rest 2″
30 Wall Balls
3 Rounds:
10 HSPUs
10 Cal Row
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