WOD: Workout of the Day March 19, 2019

WOD

Warm Up

Moderate bike or row 3-5 mins

Easy AMRAP 7

5 windmill/arm

30 plyo skier

5 pike compression

30 singles

5 lateral lunge

30 double under

AMRAP # 1

3 Min

7 Hang Squat Cleans 135/95

35 Double Unders

Goal: 4 rounds

Rest 1 min

AMRAP # 2

3 min

7 Bar Facing Burpees

11 Toes to Bar

Goal: 4 rounds

Rest 1 min

AMRAP # 3

3 min

4 Thruster 135/95

11 Box Jumps 24/20

Goal: 4 rounds 

Optional EMOM 12

Every 1 min for 12 alternating

4 R Arm Turkish Get Ups 53/35

4 L Arm Turkish Get Ups 53/35

Yoke Carry 300/250 lbs 50 ft

Sandbag Bear Crawl (pick load) 50 ft