WOD 03/01/16

8 Minutes of: Calves/Burpee/Shoulder Mobility (Click links for details)

A- WU- 2-3 RNFT of:
15 Calorie Row (Damper 5/8)
5 Diamond Push Up (Tempo: 2/2/X/2)
15′ Crab Walk
15 Jumping Squats (45/35/15/PVC)   -9 Minute Cap

B- Bench Press- 3/3/3/3/3/3/3 @80% of 2/22/16;
60-90 Seconds Rest Between Sets   -16 Minute Cap

C- 2 RFT:
15 Box Jump Over (24/20″)
12 Bar Facing Burpee
9 Power Snatch (95/65); 5 Minutes Rest

D- 2 RFT:
15 Box Jump Over (24/20″)
12 Bar Facing Burpee
9 Power Snatch (95/65)

Cardio

8 Minutes of Shoulder/Hip Mobility
A- WU- 5 RNFT of: 30 Seconds Each-
Jingle Jangles
Double Under Practice
Bear Cawl

B- 18 Minutes AMRAP of:
60′ Farmers Carry (24/16KgX2 or HBD)
20 Double Unders (30 Seconds Practice)
7 WallBall (20#-10’/14#-9′ or Max Height)

C- 6 Minute AMRAP of: 20 Tuck Up
30′ Bear Crawl
20 Mountain Climbers
30′ Bear Crawl