WOD 03/31/16

8 Minutes of Shoulder/Forearms/Hip Mobility (Click links for details)

A- WU- 3 RNFT of:
20 Double Unders
1 WallWalk
5 Ring Dip
5 Strict Chin Up

B- Power Jerk- 15 Minutes To A Challenging Single

Notes: Compare To 02/08/16

C- 7 RFT of:
1 Rope Climb (15’/20′ or Partial ROM)
3 Power Jerk (135/95)
200M Run

Cardio

8 Minutes of Shoulder/Hip/Back Mobility

A- WU- 8 Minutes TO WU

B- Filthy Fifty= For Time:
50 Box Jump (24/20″ or 18/16/12″)
50 Jumping Pull Ups
50 USA K.B. Swing (1 Pood or HBD)
50 Steps Walking Lunge
50 K2E (Hanging Knee Raises)
50 Push Press (45# or HBD)
50 GHD Hip Extension (SuperMan)
50 WallBall (20#-10’/14#-9′ or Max Height)
50 Burpees
50 Double Unders (50 Tuck Jumps or 150 Singles)

6 replies

tinad says:
03/31/2016 at 4:59 AM

Happy Birthday D! Hope it’s awesome!
Reply
TamBot says:
03/31/2016 at 7:28 AM

Happy Birthday Coach! Hope you get everything you want this year!
Reply
Robert G. says:
03/31/2016 at 9:55 AM

Happy Birthday Coach!!
Reply
Chris k says:
03/31/2016 at 11:40 AM

Happy birthday!!!
Reply
Eddv says:
03/31/2016 at 1:06 PM

Feliz Cumpleanos Coach!
Reply
Dariel says:
04/01/2016 at 7:37 AM

Thank you guys.
Reply