3/5/14 WOD

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FUNCTION

A.  5 x 3 Bench Press- work to a heavy 3 reps for the day- rest as needed.

B.  10 Rounds for time of:

Sprint 155m (1 lap)

5 Burpee Pull-ups

Sprint 155m

5 Burpee Pull-ups

– rest 30 sec. between rounds.

C. 75 Banded Sit-ups for time

*Score- times for both B & C.

 

DRIVE

A.  Deadlift- 1×8@55%, 1×6@65%, 1×4@75%, 1×2@85%, 1×1@95%, 1×1@100%+

B.  15 min AMRAP of:

Row 500m

10 Burpees over the erg

15 Wall Ball- 30/20 (10’/9′)

C.  3 x 15 Reverse Hypers- medium/heavy- rest as needed.

*Score- A= heaviest deadlift, B= total rounds + reps

 

 

Posted on: March 4, 2014admin

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