Thursday 150219

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
5 Deck Squats
5 Inchworms + Push-up

5 Minutes:

3 Rounds:
2 Wall walks
4 Strict pull-ups

-Weightlifting-.

Alternating 10 minute EMOM
Odd - 2 cleans + 1 Jerk
Even - 10 Bar over lateral burpees

-Conditioning-

2 minute AMRAP: 
Double unders

Rest 1 minute

8 minute AMRAP:
12 Pistols
12 DB Snatches, 70/50

Rest 1 minute

2 minute AMRAP:
Double unders

-Rowing-

Row 1200 meters
200 meters hard
200 meters easy pace 

-Cool Down-

Yoga pose: Pigeon

Post all results to SugarWOD. 

Fly Athletes Fly!