WOD | March 18, 2016

WOD:

   OPEN 16.4

    13-Minute AMRAP:
 

      55 Deadlifts, 225# / 155#
 

      55 Wall-Ball Shots, 20# / 14#
 

      55 Calorie Row
 

      55 Handstand Push-ups

EXTRA WORK:

  Weightlifting:

    Pausing (above knee) Snatch + OHS (3 second hold in bottom of OHS)

      8 x 1 Across moderate (~80%)

  Gymnastics:

    Strict Pull Up 1RM

  Conditioning:

    Run

      1 mile Time Trial

 

BOX INFO: 

    Open WOD 16.5 Announcement Thursday night

    MU Seminar Series - March: 16/19  April: 27/30  May: 18/21