Wednesday, March 6

Warm Up:

3 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

2 Rounds

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

SWOD:

Overhead Squat

Build to heavy single

WOD:

12′ AMRAP

5 Strict Pull Ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Xpress:

3 Rounds:

400m Run

30 Cal Row

20 KB Swings

10 Burpee Pull Ups