WOD 03/15/16

Skill work: Ring inversions, 5 attempts for quality
WOD: 5 rounds for time of:
400 m run
25 Wall balls (20/14 lbs)
Post WOD mobility: Upward dog, 1 minute
Downward dog, 2 minutes
Lizard, 1-2 minutes each side
Pigeon, 1-2 minutes each side

 

11:00 am Strength Class: 
Lift: Bench press 9 x 3: 50% bar, 30% chain

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