06.03.2015 WOD

2
Jun

06.03.2015 WOD

A. Mobility

B. Warm-up

300m Run
5 rounds of the “Bear Complex” (blank bar)
2 rounds

WOD:

“King’s 300″ Workout

25 Pull-ups
50 Deadlifts (135/95)
50 Push-ups
50 Box Jumps
50 Knees-to-elbow
50 Dumbbell Snatch (50/30)
25 Pull-ups

Rx+
15 Bar muscle-ups
25 Cleans (135/95)
25 Push-jerk (135/95)
50 Hand release Push-ups
50 Box Jumps (step ups not allowed)
50 Toes-to-bar
50 DB Snatch (50/30)
15 Bar muscle-ups

Rx Lite
25 Pull-ups (banded/jumping)
50 Deadlifts
50 Push-ups
50 Box Jumps (step-ups)
50 Leg raises
50 KB swing (Russian)
25 Pull-ups

***For those of you that did the Deadlift WOD yesterday, you have the option to replace the DL’s with 25 Power Snatches (75/55). Rx+ 50 reps at the same weight***