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3/1/16

29
Feb

3/1/16

Warm-up:
200m Run then 3rds of:
12 Bird Dog
8 Single Arm OH KB Lunge Steps
10 Shoulder Taps

Strength:
3 sets of 3 Push Press
3 sets of 2 Push Jerk
5 sets of 1 Jerk
Increase the load for each set.
Rest 1min between sets

WOD:
2rds (4 total AMRAPS)

2min AMRAP
6 Ring Dip (no more than a red band on rings for a scale)
6 Deadlift (225/155)

Rest 2min

2min AMRAP
8 HR Push-up
8 Ball Slam (25/15)

Rest 2min
Repeat