Monday March 25th 2013

The 9am class is fit!

WOD

Prep…
3 min – double-under practice
20 Back extensions
20 Push-up
20 Overhead squat
250 Meter row
5 min – Mobility (Front rack/squat)

A. 3 Rounds (not for time)
3-5 bar muscle-up or 10 Chest to bar pull-ups
10 Kettle-bell push press
10 Ring dips

B. 2 Rounds for time:
400 Meter run
35 Kettle-bell swings (53/35)
15 Push-jerk (165/115)