Tuesday March 26th 2013

Welcome back Kurt

WOD

Prep…
500 Meter row
15 Box jump
15 Hip extension
12 wall ball
5 min – Joint Mobility + MWODs (hamstring/low-back/hip)

A. Dead-lift
5-5-5-5-5
– Build to a max increasing weight over the course of the five sets

B. For time:
15-12-9-6-3 reps of:
Overhead squat (95/65)
Burpee pull-up
Power snatch (95/65)
– 20 sec L-sit after each round

PumpFit (10:00 am)

Intro…
3 rounds
100 Singles
400 Meter run
300 Meter row
30 Air squat
15 Pull-up

The Primer…
25 Back squat (95/65)
25 Kettle-bell swings (70/53)
25 Burpee
50 Double unders
– At the top of each minute complete  – 1 Slam ball ground to over the shoulder (heavy)

The Grind…
75 Push Press (95/65)
75 KB sumo dead-lift (70/53)
75 Box jump over (24″/20″)
100 Double unders
– At the top of each minute complete

The Pack…
4 Rounds
:45 sec plank
:45 sec V-up