WOD for Saturday, 3/12/16

14
Mar

WOD for Saturday, 3/12/16

Strength: Front Squat 3×5   Choose a “Carry” Bodyweight Progression

Met-Con: Partner WOD AMRAP 3 min (alt reps) Cleans 155/105 —Rest 1 Minute— AMRAP 6 min  (relay style) 5 Wall Balls 7 Box Jumps —Rest 1 Minute— AMRAP 9 min (relay style) 5 Dips 7 Deadlifts 245/165 10 Double Unders or 30 seconds of double under practice

Stretch: Full Body Stretching Series #4

CF Striking “Fight Club” WOD:

For 3 cycles: In 1 Min 10 Combos (1-2-1-2) ME Burpees Rest 1 Min In 1 Min 10 Roundhouse Kicks (Split) ME Russian Swings (heavy) Rest 1 Min In 1 Min 20 Knees (Split) ME Abmat Sit-ups Rest 1 min In 1 Min 30 Hammerfists ME Goblet Squats (Heavy) Rest 1 min

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