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

4.1.15 Wednesday WOD

March 31, 2015



2×1:00 Front Hold on Boxes

2×1:00 Back Hold on Boxes

3×10 Floor Levers

For 4:00, 0:20 On/0:10 Off Arch Rocks


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


20:00 AMRAP:

400m Run

30 OH Plate Lunges (45/25#)

20 Burpees

About the Author

Leave a Reply



Please enter the CAPTCHA text