Workout of the Day: 03-25-15 Wednesday

Warm Up:

Run 600m 

20 Push-ups

15 Sit-ups

10 OHS (PVC)

Run 200m 

Midline: 

1a) 3x 10 – TGU @ H.P.

*rest 60 seconds

1b) 3x 10 – Hollow Rocks

*rest 60 seconds

1c) 3x 10 – Arch Rocks

*rest 60 seconds

WOD Prep:

Rope Climbing Technique

Conditioning: 

AMRAP 9 

10 OHS (95#/65#)

20 Lateral Bar Hops

1 Rope Climb