3/17/14

Strength
Every minute on the minute for 10 minutes
6 Shoulder to overhead at (115lbs)

WOD
21-15-9
135lbs Thrusters
Muscle Ups (sub pull-ups and dips)

Extra
For Time:
150 KB Swings (1.5 pd)
150 Toes to Bar


START WOD  We will continue to provide START WOD through april 4th for the 6535 WOD
Strength
3 sets of 20 walking luges (one step =one lunge)
- for a challenge increase weight adding dumbbells to each hand

+

2 Rounds for time:
400 meter run
20 Squats
15 Push-ups
10 Pull-ups (use the bands to help resistance)