WOD | March 21, 2016

WOD:

  4 rounds:

    15 x Push Press (115/75)

    15 x TTB

    *Rest 1:00 b/w rounds

  

EXTRA WORK:

  Weightlifting:

    1. EMOM 15

      1-5: 2 x Power Clean + FSQ (3/3/x/1) @ 65% of CL

      6-10: 2 x PC + FSQ (3/3/x/1) @ 70%

      11-15: PC + FSQ (3/3/x/1) @ 75%

    2. Split Jerk 5 x 3 @ 75% of CJ

  Gymnastics:

    For Quality: 3 rounds:

      12 x Ring Row

      12 x Ring Push Up

  Conditioning:

    3 x 1000 m row @ 70-80% effort

    *Rest 3 minutes

BOX INFO: 

  Open WOD 16.5 Announcement Thursday night