Wednesday, March 8
WOD
Happy Birthday, Nick Graves!
Warm-up:
4 minute AMRAP:
7 Ring row
5 Yoga push-ups
10 Bootstrapper
8 Box step over
1 Wall walk up
then
4 minute AMRAP:
5 Burpee
16 Mountain climber
8 Strict press
6 Box jump over
8 Renegade row
A) Strict Press
5 minutes to build to a heavy set of 5
Then
Every 2 minutes for 6 minutes (3 sets) AMREP strict press (unbroken)
Use 65% of “heavy” set.
B) 10 minute AMRAP:
6 Manmaker (Rx-50/35#, Scale I-35/25, Scale II-25/15, Scale III-15/7.5)
18 Box jump over or step over (24/20″)
Mobility
:45 Twisted cross
:45 Low dragon
