Friday (2016MARCH25)

-Yes, yes

WOD:

For Time in a Team of 3:

15 Rope Climbs 15ft

30 Sandbag Throws 15ft

60 Single Arm KB OH Squats 16/12kg

90 Burpee Pullups

• Only one person working at a time, split reps as needed

Weightlifting:

Power Clean and Push Jerk

1RMFD
then

10min EMOM 2@75+%

Tempo Deadlifts

5×2 (5-1-5-1)

Hip Extensions

3×15 (Slow and Controlled)