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

10-8-6-4-2

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

GEAR: 3