Thursday, March 31st WOD

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Workout for Thu., 3/31:

Warm Up –

1 Round of

400 Meter Run or 500 m Row

15 Air Squats

15 Wall Balls

Mobility –

Plantar Lacrosse Smash

Strength –

5-10 Strict Pull Ups OTM for 10 Mins

WOD –

Fit:

40-20-10-20-40

-Ab Mat Sit Up

-Med Ball Clean (14/10)

-Wall Ball (14/10) (10’/9’)

Perf:

40-20-10-20-40

-Med Ball  Abmat Sit Up (14/10)

-Med Ball Clean (14/10)

-Wall Balls (14/10) (10’/9’)

Comp:

40-20-10-20-40

-V-Ups

-Med Ball Clean (20/14)

-Wall Ball (20/14) (10’/9)

Open Gym Suggested Work:

Olympic –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

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