WOD 3/12/15
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck Walk Forward/OH Duck Walk Backward/Kang Squat/GHD Sit Up or WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck Walk Forward/OH Duck Walk Backward/Kang Squat/Tuck Up
B- Overhead Squat- 15 Minutes To A Challenging Single
C- 10 RFT of: 5 Box Jump (30/24″)/4 Bar Facing Burpee/3 OHS (115/75) or 10 RFT of: 5 Box Jump (24/20″)/4 Bar Facing Burpee/3 OHS (75/55)
D- 4 Minutes Max Reps: D.B. OH Walking Lunge (25/15×2) + strict t2b. or 4 Minutes Max Reps: OH Walking Lunge (35/15) + Strict Hanging Knee Raise.
Notes: Perform 3 Strict T2B or Strict Hanging Knee Raise every time you rest the D.B. or Plate from the OH position.
Post your scores to the Whiteboard.
Hope to see you at the announcement of 15.3 tomorrow! Join us at the box at 8pm
https://www.youtube.com/watch?v=KpTSQYaBsGg