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Friday

March 11, 2016
Warm-up
1000m row
Mobility
10 minutes!
Weightlifting
Split Jerk (1-1-1-1-1)
Metcon
Run/Body weight squats (Time)
400m run
50 Squats
4 rds
Bob’s Birthday WOD

Partner Row 1954m (switch as often as you like)

Rest 5 minutes

20 minute running clock. Move right into the next AMRAP:

AMARP 4 minutes (alt partners every time the bar hits the ground)
• Cleans (Rx+ = 60/42.5kg) (Rx = 42.5/30kg)

AMRAP 7 minutes break it up anyway you want (one person working at a time)
• 10 Pull-Ups
• 20 Push Ups
• 30 Sit Ups

AMRAP 9 minutes (relay style)
• 5 DB Push Press (35/25lb)
• 7 MB Slams (20/15lb)
• 9 KB Swings (24/16kg)


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