Wednesday, March 21, 2012

120321 Open WOD 12.3

Buy in:
5 min jump rope
Lots of hip and shoulder mob work

Strength:
High-bar back squat*
1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 2-3 minutes between sets.
135-150-160
*Percentages based on -20% of 1RM low-bar squat (285)

Metcon:
18 minute AMRAP of:
15 Box Jumps 24/20″
12 Push Press 115/75#
9 T2B
Score: 6 rounds + 1 box jump

Cash out:
More hip and shoulder mobbing

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