March 16, 2015 

March 16, 2015

Warm Up-

2RFQ:
10 Barbell Back Squats
:45 wall sit w/ MB squeezed btwn legs (20/14)
10 Barbell Pendlay rows
:45 forearm yoga pose hold

Strength-

12, or 16″ Ping Pong:

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

B: 5 Pendlay rows (heavy as possible w/ perfect form) 30×0 Tempo

C: :30 max Walking Lunges w bar in front rack (155/105) (Does not follow 30X0 tempo)

D:  Rest

*Sumo Back Squats should focus more on position coming off of box rather than speed. Think 3-5 reps Max!!

WOD-

15 Burpee Buy In, then:

3 Rounds:

4 Thrusters 165/115

8 Pull Ups

16 Box Jumps

Then:

15 Burpee Cash Out

For Time