WOD 03/18/17

A1: 800M Indigenous Peoples Run

A2: 4 Minute AMRAP of:

5 Push Up
5 K2E
5 Each Alternating Jumping Lunges
15 Air Squat

B: 5 RFQ of:

6 Each RFESS
6 Each Seated D.B. Press
8 Each K.B. Single Leg RDL
8 Each D.B. Plank Row
@ Heavy But Doable
@ Slow eccentric explosive concentric with good motor control; Rest as needed between reps and sets.

C: Partner WOD

For Time:

60 Calorie Air Bike +
100 D.B. Power Snatch (35/50#)
120 Ring Row +
60 Calorie Air Bike

For D.B. Snatch both partners must alternate arms every rep. The D.B. must touch the ground every rep. For Ring Row scale rings and/or range of motion as needed.

Do not drop D.B.= automatic 10 Burpee penalty for both partners every infraction.

In teams of 2/With only 1 partner working at a time/Partition as needed/All D.B. Power Snatch Must be completed before beginning Ring Row/Score= Total time to complete.