Monday March 11th 2013
WOD
Prep…
600 Meter row (stay under 25 strokes per minute and work on efficient mechanics)
Barbell warm-up/complex
3 Rounds of
3 Dead-lift
3 Hang clean
3 Front squat
3 Split jerk
3 Good morning
– Start with barbell and make a light increase after each round
– After each round spend 2 minutes working on sticky joints and achieving better positions
Skill work – Kipping HSPU
A. 3 Minute AMRAP
30 Double unders
10 HSPU
rest 3 min
B. For time:
4 Rounds
400 Meter run
30 Overhead walking lunge steps (45/25)
15 Pull-up
