WOD | March 22, 2016

WOD:

  AMRAP 12:

    250 m Row

    12 x KBS (70/53)

    12 x Box Jump (24/20)

 

EXTRA WORK:

  Weightlifting:

    1. EMOM 15

      1-5: 2 x Power Snatch + OHS (3/3/x/1) @ 65% of SN

      6-10:2 x PS + OHS (3/3/x/1) @ 70%

      11-15: PS + OHS (3/3/x/1) @ 75%

  2. Back Squat

    4-6 x 3 @ 75%

    (2/1/x/1)

  Gymnastics:

    Practice Pistol progressions then...

      EMOM 6:

        8-10 pistols

  Conditioning:

    10 x 150 m Row

    Rest :30 seconds

BOX INFO: 

  Open WOD 16.5 Announcement Thursday night