8
Mar
Monday 3/9/15
Warm-up
3x
10 shoulder presses
10 air squats
10 sit-ups
Strength
EMOMx12
Even: 5 shoulder to overhead
Odd: Max double unders in 40 seconds
WOD
A. AMRAP 3:
4 Burpees Box Jump Overs, 20/24
4 Double KB Thrusters, 35/50 – hands must be below chin when squatting
Rest 2:00
B. AMRAP 3:
Row for Cals
Rest 2 minutes
C. AMRAP 3:
4 Burpees Box Jump Overs, 20/24
4 Double KB Thrusters,
Rest 2:00
D. AMRAP 3:
Row for Cals
Cash out
Shoulder mobility
VOD
The LORD will keep you from all harm – he will watch over your life; the LORD will watch over your coming and going both now and forevermore.
Psalm 121:7-8