WOD 28.03.17

PERFORMANCE

STRENGTH

12 Min to Heavy Single:

3 Jerk Drives + 2 Push Press+ 1 Push Jerk

 

 

CONDITIONING

AMRAP12

3 Burpee-Pullups

3 Push Press 95/75

15 Double Unders

6 Burpee-Pullups

6 Push Press “

15 Double Unders

9 Burpee-Pullups

9 Push Press”

15 Double Unders

….continue ladder

FITNESS

STRENGTH

EMOM12 (4 Rounds)

Min1: 10 L-Sit KB/DB Strict Press

Min2: 10 Ring Rows

Min3: 2(15sec Hollow Rock Hold/15sec Rest)

CONDITIONING

AMRAP12

3 Burpee-Pullups

3 KB Swings 35/25

30 Single Unders

6 Burpee-Pullups

6 KB Swings “

30 Single Unders

9 Burpee-Pullups

9 KB Swings”

30Single Unders

….continue ladder