1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

3.9.15 Monday WOD

March 08, 2015

IMG_0719

Warm up

800m Run

3x Maximum Effort L- Sit

3×12 Handstand Shoulder Taps

BBG

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats

WOD

 5 rounds of:

:30 ME Thrusters 95/65#
:30 Rest
:30 ME Double-Unders

:30 Rest

*Rest 1:00, then…*

5:00 ME MU (1 MU = 2 arch to hollow swings + 1 ring pull up)

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