Saturday, Mar. 24th, 2018

 

A) Warm Up

Line Drills
Alternating between :20 seconds light jog and :20 seconds active stretching

Quad Stretch
Knee to Chest
Knucle Drags
Cradle Stretch
Walking Samson
Walkouts
Side Shuffle
Air Squats
Sit-ups
Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches 75/55
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches 95/65
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches 115/80
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches 135/95
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches 155/105

*Split the work however you’d like between the 3 teammates.