WOD 032717

Would you rather have a beautiful home in an ordinary suburb or an ordinary home in an extraordinary place?

Warm-Up 12

800m Run
10 Toe Touches
10 Alternating Supermans
10 Jackknives(total body)
400m Run

Front Squat 

1) Front Squat:
@ 0:00 – 5 Reps
@ 2:00 – 5 Reps
@ 4:00 – 5 Reps
@ 6:00 – 2 Reps
@ 8:00 – 2 Reps
@ 10:00 – 2 Reps
@ 12:00– 2 Reps
Warm-up as needed. Start at 70% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range.

Metcon (AMRAP - Reps)

2) 12 Minute AMRAP:
1 Mile Row (1600M)
Max Squat Clean 115/75

Rx+:155/85
RX: 115/75
Scale as needed

Metcon (No Measure)

Extra Work:
3) Rope Climb: 10 Minutes Practice

Work on any facet/skill to develop a Rope Climb.

Out of Town WOD

15 min AMRAP

10 Box Jumps
20 Second Handstand Hold
5 Broad Jumps

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD