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