WOD for 24 MAR 2016

0500, 1130, and 1630 at Fredericks gym

 

Warm Up:

Complete as many rounds as possible in 7 mins of:

Single Arm Overhead Walking Lunge Step, 25 ft

Single Arm Overhead Walking Lunge Step, 25 ft

30 Double Unders

 

Strength

EMOMx15

Strict Press 5-5-5-5-5, using heaviest weight per set

Push Press 5-5-5-5-5, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

 

METCON 1:

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Burpee Over Bar

Pull-up

12 MIN time cap (UGH!!)

 

Optional METCON 2:

Complete as many rounds as possible in 5 mins of:

12 Kettlebell Snatches, 53/35 lbs

10 Pistol (Weighted)s, 53/35 lbs

 

Yep, today is going to be rough!!!

 

 

 

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