3/19/14 WOD



A.  400m Farmers Carry for time- 70/53 (each hand)

B..  3 Rounds of:

45 sec Box Jumps w/ step down-24/20

15 sec rest

45 sec Double Unders

15 sec rest

45 sec Burpees

15 sec rest

45 sec Plank on Rings- rings set 2″ off ground

15 sec rest

45 sec Prowler Push-(15yd down, 15yd back)- 270/180

15 sec rest



A.  EMOM for 5:00- 2 Power Snatch @ 100% of 5RM last week.

B.  12 min to establish a 1RM Snatch Balance

C.  7 Rounds for time of:

5 Hang Squat Cleans-155/105

12 Box Jumps-24/20

15 Burpees


*Please be sure to fill out a coaches evaluation.  It will be out all week so your feed back is much appreciated.

Posted on: March 18, 2014admin

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