Monday, March 12, 2018

Monday 3/12 WOD

strength - Deadlift:
4 sets of 3 reps at 87%
4 sets of 8/side banded cross body chops

WOD - 18.3:
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Women perform 35-lb. OHS, 20-lb. DB snatches
Time cap: 14 minutes

Alt WOD - 14 mins AMRAP:
300m Row
25 Wall balls
20 KB swings
15 Ring push ups

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