WOD: March 1, 2015

Warm-up

Tabata Jump Rope:
:20 Fast  (Singles)
:10 Slow (Single)
16 Intervals
Then
BB Complex W/U #115/#75*
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS*
AMRAP: 5 Minutes
Strength
Front Squat (5 x 3 E3M)
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Extra Credit
Metcon (AMRAP – Reps)
Ring Dip: 5 OTM 10
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WOD: March 31, 2015

Tuesday, March 31
Strength
Deadlift (5 x 10 E3M)

WOD
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#

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