Friday. 3.20.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 6 OTB burpees.

REVIEW: Power Clean. OTB burpee

C: 21-18-15-12-9-6-3 reps for time of:

Power Cleans 135/95
OTB Burpees (both feet must pass over the bar at the same time)

PURPOSE: Stamina. Intensity.

WE DO NOT RECOMMEND YOU PERFORM THIS WORKOUT IF YOU ARE COMPETING IN THE CTF INTRAMURAL OPEN TOMORROW.

LII: Weight of choice.

LI: AMRAP in 15:00 of:

10 power cleans at weight of choice (from the hang okay)
10 OTB burpees (step overs okay, squat thrusts okay)

PWMOB: Full body rollout

Advanced: 155/105

Endurance: 115/75

The Mar: 5 rounds not for time of:

10 sit to stands
10 doorway pushups

CTF M2B:

C: LI with DB weight of choice. Squat thrusts.

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