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WOD Wednesday, March 1, 2017

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PERFORMANCE

A) Every 2 mins for 6 sets (3 sets each exercise):
1) 1-5 Rope Climbs *Legless is an option
2) 8-12 Front Rack Lunges/side

B) For time:
5-7-9-7-5 Hang Squat Cleans 185/125
9-15-21-15-9 Handstand Push ups

FITNESS

A) Every 2 mins for 6 sets total (3 sets each exercise)
1) 5-10 Strict Pull ups *Weighted Pull ups or Ring Rows are an option*
2) 8-12 Front Rack Lunges/side

B) 9-15-21-15-9 reps for time:
Hang Squat Cleans 65/45
DB Shoulder Press

FIT CAMP

A) Agility Ladder Drills

B) “Cindy”
20 min AMRAP:
5 Pull ups
10 Push ups
15 Air Squats