Thursday 150318

45:00 @ 6 (AMQRAP): 

Assault Bike .6mi
Half Kneeling Anchored Single Arm Overhead Press
100-200 Single Skips OR Practice Double Unders for 1-2 minutes
Quadruped Thoracic Rotations, 10/side
Row 500m
20m Death March - light weight or no weight

During the Open, Thursdays will be an aerobic maintenance and recovery day. An alternative workout for those not interested in the active recovery WOD/Prehab will be posted as well. The recovery WOD would be good for any of you, even those who are not doing the Open.

A) Push Press


Build in loading to a near maximal set of 2.

B) AMRAP 12:

21 Dumbbell Hang Power Cleans 50/35

15 Wall Balls

9 Pull-Ups

TIMECAP: 12:00