Thursday, Mar. 29th, 2018

 

A) Warm Up

400m Run

2 Rds of:

10 Scorpions
20 Pass Throughs
5 Walkouts

Then

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

*Empty Barbell

B) Strength/Skill

16 Min EMOM:

Min 1: 8 Strict Pullups/Ring Rows
Min 2: 20 Total Flutter Kicks
Min 3: 8 Ring Dips
Min 4: :30 Hold Plank

C) WOD

15 Min Amrap:

30 Kb Swings 45/35
20 Box Jumps 24/20
10 Deadlifts 245/165