WOD 03.21.2015 Saturday

WOD

:30 on/:30 off x 6 rounds

  • Dumbbell Thrusters, 45#/30# DBs
  • Burpee Box Jump-Overs, 24″/20″
  • Kettlebell Swings, 32 kg/24 kg
Extra Credit MOFO

Alternating 5 sets of each exercise to completion

  • 7 Deadlifts , (70% of 2 rep max)
  • Rest 1 minute
  • 7 Thrusters, (70% of 2 rep max)
  • Rest 1 minute

* Start at 70% of 2 rep max and build slowly without failing
** Reps should be perfect and fast

Extra Credit

Pull-Up/Dip Complex – Bravo

For this week’s Bravo, perform strict Chest-to-Bars and banded, strict ring dips (double looped) anchor with 100# DBs. Make sure tension is still active at bottom of dip.

* 12 min cap to perform all 6 grip variations on C2B