07March2016 – Monday
A. Strength – Split Press: 4×4
B. WOD – 12min. AMRAP:
400m Run
3 Clusters (135,95)
2 Rope Climbs
08March2016 – Tuesday
A. WOD – 5rds:
30/25 Cal. Row
30 Abmat Situps
*2min. rest between each round
09March2016 – Wednesday
A. Strength – 3-Position Snatch:
(High Hang, Hang, Floor) 4 sets @70%
B. WOD – 6min. AMRAP:
2 Alt. KB Snatch (53,35)
2 10m Shuttle Run
4 KB Snatch
4 Shuttle Run
6-6,8-8…
10March2016 – Thursday
A. Strength – 15min. Mobility
B. WOD – 12min. AMRAP:
30 DU’s
10 HS Kickups
300m Row
10 MU Transitions
11March2016 – Friday
A. WOD – OPEN WORKOUT 16.3
B. Extra – Back Squat: 5×3