Wednesday 3.15.2017

Buy-in
10 reps Cat/Camel, Side-lying bridge, ghd sit-ups, back extensions, hollow rocks. Mobilize and begin to prepare for the wod by loading your barbell and doing progressively heavier deadlifts.
This WOD is 3,  5-minute AMRAPs. Rest 1 minute between each AMRAP.

Metcon (AMRAP - Rounds and Reps)
5 minute AMRAP

7 Handstand Push Ups
7 Deadlifts 135/225

Rest 1 minute
Metcon (AMRAP - Rounds and Reps)
5 minute AMRAP

3 Ring Muscle-ups (sub 1:1 pull-ups and dips)
7 Dumbbell Thrusters (35/50)

Rest 1 minute
Metcon (AMRAP - Rounds and Reps)
5 minute AMRAP

5 Burpees
15 Wall Balls

Rest 1 minute

 

Mike Alley