03/23/2015

Main – WOD

Warm-up

30 cal AD

Start at the garage end at the cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

Rest 2:00 between sets

Tempo back squat @42×1 (As heavy as possible complete 10-8-6-10)

Metcon

Metcon (Time)

3 rounds:

12 OHS 95/65

14 TTB

200m run/row

SLC RECOVERY

10 mins Z1 AD

+

:30 at 80%

:30 at 50%

+

10 mins Z1 AD

Monday, March 23rd, 2015 at 2:00 am / WOD