WOD 03/15/16
8 Minutes of Thruster/Hamstring Mobility (Click links for details)
A- WU- 6 Minute AMRAP @ 70% of:
10 UB WallBall (20/14#-Max Height)
10 Calorie Row
B- Thruster- 15 Minutes To A Heavy Triple
C- 6 RFT of:
7 Double K.B. Thruster (24/16KgX2)
100M Row
Cardio
8 Minutes of Shoulder/Hip/Rack Mobility
A- WU- 3 Rounds of 30 Seconds Each-
Jumping Jacks/Mountain Climbers/Flutter Kicks
B- 8 Minutes To WU + 5 Rounds of: 1 Minute Max Reps Each- Pendlay Row/Front Squat/HPC
Notes: Go lighter or heavier depending on your goals.
C- Tabata- BallSlam (20/15#)
Wouldja look at that… things we have yet to see in the open…
Wall Ball
Row
Thruster
I see a theme here…
I’m gonna call chipper for 16.4,
Deadlifts, wallballs, HSPU, box jumps
16.5 = 15.5! (Thrusters/row)
I agree with Chris fully. Marc and I schemed up the same movements in a chipper. And 16.5 is gonna be 15.5 so get ready for it!
cant have an open without thrusters!
16.4
12 min AMRAP:
100 Cal Row
75 wall balls
50 Deadlifts 225/155#
25 HSPUs