2/25/14 WOD

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FUNCTION

A. 3 sets not for time of:

Nose to Wall HS Holds x 30-40 sec.

Box Squat to Box Jumps x 5 jumps

L-Sits (or tuck sits)- 20-30 sec.

B. 4 min AMRAP of:

10 Burpees

5 Box Jumps-24/20

30 Double Unders

-rest 5 min

C. 4 min AMRAP of:

Row 600m

AMRAP Wall Balls in time remaining-20/15 (10’/9′)

-rest as needed.

D. 2 sets of:

300m Row

10 Burpees over erg

15 KBS- LI-53/35, LII-70/53

-rest 1:2

-each set should be a sprint!

DRIVE

A. 12 min to work to a max 3-Pos Clean (hi-hang, hang, low hang 2″) + 1 jerk

B. EMOM for 5:00 1 3-Position Clean + 1 Jerk @80% of max from A.

C1. 4 x 5 Weighted Strict Ring Dips (place DB between legs) + ME Kipping Ring Dips (drop DB)- rest 90 sec.

C2. Back Squat 4 x 8@80%- rest 90 sec.

D. 7 Rounds of:

30 sec Power Snatch-135/95

30 sec Rest

30 sec ME AD

30 sec Rest

30 sec ME Muscle-ups

30 sec Rest

Posted on: February 24, 2014admin

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