Thursday, March 5, 2015

Rest day if doing Open Wod on Friday.

WARM UP
5 minute of head to toe joint prep 
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
A5. progressive hanging
2 sets

A. AMRAP Hang power clean in 2 minutes 75/115 lbs

Rest exactly 2 minutes.

B. Row 350 meters
     20 shoulder taps
     Rest 60 sec
     5 sets