Tuesday March 5th 2013

Kat

WOD

Prep…
Row 750 meters
15 back extension
30 sit-up
5 min – Mobility (squat/dip/receiving position)

A. 5 rounds of:
10 Back squat @60-65%, rest 30 sec.
3-5 muscle-up, rest 30 sec.
5 High box jump from seated position (24″-40″)
rest 3 min

B. For time:
“Elizabeth”
21-15-9 reps of
Power cleans
Ring dips

PumpFit (10:00 am)

Intro…
15 minutes to complete:
100 meter burpee broad jump
– Top of every minute complete 5 H.R push-ups
800 meter run w/ medicine ball (20/14)
– In remaining time complete max reps wall ball shots (20/14)

rest 1 min

The Primer…
3 Sets
:30 sec DB front raise
:30 sec wide grip pull-up
rest :30 sec
3 sets
:30 sec DB lateral raise
:30 sec bench or bar dips
rest 30 sec

3 minute active recovery – jump rope

The Grind…
10 minute AMRAP
12 KB swings (53/35)
9 KB goblet squats
6/each KB push press
– Must complete full round of complex without dropping the kettle-bell

The Pack…
100 Four count flutter kick