WOD 032816

How was your weekend?

11.2 Warm Up


Run 800m or Row 1k or Airdyne 0.8 Mile

2 Rounds of:

10 Superman
3 Wall Climbs
10 Deadlift w/bar
6 Jumping Lunges


Calf & Ankle Stretch + Hamstring Stretch

Metcon (3 Rounds for reps)

Three sets for max reps of:
30 Seconds of Muscle-Ups
Rest 60 seconds

30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 60 seconds

30 Seconds of Toes to Bar
Rest 60 seconds

Metcon (Time)

For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)

Out of Town WOD

For Time:
Run 800m
50 Squats
50 Situps


CrossFit Journal: The Performance-Based Lifestyle Resource