Monday. 3.23.15

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

WU: 5 front squats. 5 thrusters. 5 OTB burpees.

REVIEW: Front squat. Thruster. OTB burpee.

S: 3 rounds. Every 2:30 minutes, max front squats at 60% of your 1RM  in :20. MOVE THE WEIGHT FAST AND WITH SUPERIOR TECHNIQUE!

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

Thrusters 115/75
OTB burpees (both feet must pass over the bar at the same time)

THIS WORKOUT HAS A 12:00 CAP.

LIII: 95/65

LII: 75/45

LI: Weight of choice. OTB squat thrusts (step overs okay)

PWMOB: Lax ball in C/S/B/G. Stretch hamstrings. Pigeon pose. Couch stretch.

Advanced: None

Endurance: None

The Mar:
AMRAP in 10:00 of:
5 sit to stands
5 doorway pushups

CTF M2B:

S: 3×5 front squats at medium weight
C: AMRAP in 10:00 of:
10 DB thrusters at weight of choice
10 squat thrusts
Rest :30

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