WoD for March 24th, 2013

Group: 3 in 3
Push-ups
Supermans
T2B (just kidding) Bicycles

Strength: 20’ to find 5 x 5 Bench Press

MOB: Wrists and shoulders

WoD: 9’ AMRAP Upward Ladder by 3s of

Push Press (from floor) (125/85) a) 105/70 b) 95/65
Burpee to bumper (45/25) (must jump to bumper with both feet and fully extend knees and hips at the top of the jump)

Notes: First round do 3 Push Press and 3 burpees. Next round: 6 Push Press then 6 burpees (don’t break them up), Next 9 and 9 and so forth and so on until the 9 minutes are up

Score = Total Reps

MOB: Lax shoulders and chest / Roll Posterior Chain

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