WOD Sat 3-3-12 Lift-pullup-shuttle run AMRAP complex

WOD Fri 3-2-12 – STR: Press, WOD: Team Metcon
March 2, 2012
WOD Mon 3-5-12
March 4, 2012

WOD Sat 3-3-12 Lift-pullup-shuttle run AMRAP complex

Warmup: 500M row
Shoulder & Hip DROM
Running drills – high heels, high knees, karaoke, half-sprints
 
Skill: Squat & Overhead Squat work
 
WOD: Same weight for all lifting movements: 115#/75#
AMRAP in 7 min:
7 Ground to overhead
7 pullups
1 shuttle run
 
1 min rest
 
AMRAP in 6 min:
6 OHS
6 pullups
1 shuttle run
 
1 min rest
 
AMRAP in 5 min:
5 Stiff leg deadlift
5 pullups
1 shuttle run