Wednesday, March 6
WOD
Warm-up:
4 Yoga pushup
10 PVC passthrough
10 Reverse snow angel
10 Hollow rock
5 Narrow stance squat
5 Roll to candlestick
5 Strict press
4 Push press
3 Push jerk
2 Split jerk
5 Kip swing
1 BMU or 2 Pullup & Dip
WOD:
A) 5-5-5-5-5 Shoulder to overhead
*Strict press, push press or jerk. Build over the course of 12 minutes.
B) 10-15 RFT of:
1 BMU (2 Pullup & 2 Dip)
3 Inverted Burpee
5 Wallball (20/14#, 11’/10′ target)
*12 minute cap.
Mobility:
:40 Side puppy
:40 Archer
