March 14, 2015 

March 14, 2015

Warm Up-

2 Laps

3″ Hip Mobility

1″ Wall Sit + 1″ Handstand Hold

Strength-

12, or 16″ Ping Pong:

A.  3 Strict Press @ 75-85% w/ 30×0 Tempo

B.  3 Seated Good Mornings 70-80% w/30×0 Tempo

C.  :30 Alt KB/DB Split Jerk 53/35 (does not follow tempo)

D.  Rest

WOD-

12″ AMRAP:

1 Rope Climb/ 5 Strict Pull Ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (70/53)