Monday, March 4th

Warm-up/5Min AMRAP
20 Jumping Jacks
15 Dislocates
10 Shoulder Taps (5 each arm)
5 Bird Dogs
Strength
4xs through: For Quality
10-15 Push Ups-Inter/Beg
10-15 Deficit Push Ups -Advanced
10 Single Arm DB/KB Bent Over Row(ea arm)
15 Skull Crushers (Db/Barbell)
:30 Top of Push Ups Plank Hold
Rest 1-2 mins
WOD
12Min AMRAP:
8 Power Snatches 95/65
6 T2B
4 Lateral Bar Over Burpees
*Goal 7+RDS