Saturday 18/03/17
A. WARM-UP x3
-x20 DUs (or single unders)
-x10 air squats
-x10 side lunges
-x5 burpee jacks
-x5 push up to downward dog
-x10 shoulder openers
B. WOD
(i) 3 rounds of: (5min time cap)
8 front squats (RX: 60kg/40kg , Sc: 40kg/25kg)
12 burpees OTB
20 DUs (Sc: 40 singles)
rest 3min
(ii) 3 rounds of: (5min time cap)
10 push press (RX: 50kg/30kg , Sc: 30kg/20kg)
14 T2B (Sc: knees to chest)
30 DUs (60 singles)
rest 3min
(iii) 3 rounds of: (5min time cap)
8 thrusters (same weight as (i))
12 chest to bar (Sc: pull ups or band)
20 DUs (Sc: 40 singles)