WOD: March 15th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Super Front Rack
Wrist Stretch
50′ Sampsons
Scorpions x20
Pass Throughs x20
OH Squats x15
Warm-Up w/ Empty Bar
10 Barbell Rows
10 Goodmornings
10 Strict Press

Shoulder Press 3×5

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Karen

For time:
• 150 Wall Ball shots 20/14#

Accessory

3 RNFT, choose weights for quality:
10 bent over flys (DB)
10 single leg romanian deadlft
10 front delt raises (plate or DB)
45 sec weighted plank