Wednesday, March 16
WOD
Happy Birthday Mike Kulas!
Warm-up:
4 minute AMRAP:
7 Ring row
5 Yoga push-ups
10 Bootstrapper
1 Wall walk up
8 Box step over
then
4 minute AMRAP:
5 Burpee
16 Mountain climber
8 Strict press
6 Box jump over
8 Renegade row
A) Strict Press
4 minutes to build to a heavy set of 5
Then
Every 2:30 for 3 sets AMREP strict press (unbroken)
Use 65% of “heavy set.
B) 10 minute Amrap
5 Manmaker (Rx-50/35#, Scale I-35/25, Scale II-25/15, Scale III-15/7.5)
15 Box jump over or step over (24/20”)
Mobility
:45 Wall pec stretch
:45 Low dragon
