3-18-13

Warm-Up

Top Down/ Samson/ Hip Swings/ Air Squats/ Ring Rows/ PVC Pass Throughs/ Burgener

Skill

A - 3x1 min Plank Holds

B-  3x1 min Handstand Holds

Strength

EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

WOD

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

Cool Down

Foam Roller/ Foam Roller/ Foam Roller

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