Wednesday, March 13th, 2019

0:00-5:00

Amrap 4 min

10 pike push ups 

8 cal bike



Coach led warm up

Crossover - plyo phase



WOD

21-15-9 reps for time of:

Dumbbell clean and jerks

50ft handstand walk (mod: 5 HS box walk arounds, 20 shoulder touches)

Dumbbell weighted sit-ups

Men: 35-lb. DBs

Women: 25-lb. DBs

Post time to comments.

 

Extra credit

On the 2 min for 10min

1:00 Bear hug march (hap)

30 reps hammer time