WoD for March 26th, 2014

Group: 3 in 3
Air Squats
Light KBS
Handstand Hold

MOB: 5’ for Shoulders and Wrists

Strength: 15’ to find 3 x 3 Thrusters – Work to a heavy set of 3 and then stay at that weight for 2 more rounds…

WoD: 3 RFT

7 HSPU a) ABMAT ROM b) Bands c) box
7 Thrusters (115/80) a) 95/65 b) 75/55
7 KBS (2pd / 1.5) a) 1.5/1.0 b) 1.0/.75
7 Pull-ups a) Light Bands b) Heavier Bands c) Ring Rows

MOB: Roll Quads and Posterior Chain / Lax Shoulders

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