WOD

3/16/15

Strength:

Floor Press 5X5

  • warm up @ 50% and 60% of 1 rm
  • Start at 70% of 1 rm
  • Go up in small increments

 

WOD:

8 min AMRAP

15 Box jump Overs (24/20)

10 STO (115/75)

5 backsquats

 

rest 5 min

 

OTM X 10

8 heavy swings/5 hspu

 

Extra Credit:

 

OTM X 10

3 CTB/5 pushups/1 rope climb

 

and/or

 

OTM X 10

25 m butcher push(180/120)/5 burpees