03/20/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
10 PVC Pass Throughs
10 Air Squats
10 Push-ups
10 Kips
30 Second Handstand Hold (Plank Hold)

3 Rounds
3 BB Deadlifts
3 BB Squat Cleans
3 Front Squats
30 Singles

WOD

10 Minute AMRAP
3 Cleans (105/155, MRx 75/115, Rx+ 145/205)
6 Handstand Push-ups
9 Bar Facing Burpees

Rest 5 Minutes

10 Minute AMRAP
9 Deadlifts (105/155, MRx 75/115, Rx+ 145/205)
6 Chest to Bar Pull-ups (Rx+ Muscle-ups)
30 Double-Unders

Each AMRAP Scored Separately