160309

Pre-Wod:
*Rotate Through Crossover Symmetry
12 minute AMRAP:
800m Run
2 Inch-Worm-Up-Dawg
4 Lateral Lunge
6 Upside-Down KettleBell Strict Press (3 each side)
8 Yard Handstand Walk
10 Ring Row
1-2 minutes: Couch Stretch (Each Side)

Workout of the day for March 9th, 2016:
10 min:
Build to a Moderately Heavy 2-Rep Thruster

3 Rounds:
20 Calorie Row (Or 200M Run)
20 Thruster 75/55-lb
20 Burpees

Sweat Sessions Workout for March 9th, 2016:
8 min AMRAP:
15 Dumbbell Clean & Jerk
15 Box Jumps

8 min:
3 minutes Max Calories Row
1.5 minute rest
2 minutes Max Calorie Row
1 minute Rest
30 seconds max calorie Row

8 min AMRAP:
15 WallBall
15 Russian KB Swing
15 “See The Light” Sit-Up