WOD 2016-03-15

Strength: Push Presses; Workout: AMRAP in 12 min (Wall Balls, Double Unders)

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Strength: Front Squats; Workout: 4 RFT (Front Rack Walking Lunges, Box Jumps, Squats)

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Hero-Workout: "Jerry" (For Time: Run, Row)

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Workout: "16.3" (AMRAP in 7 min: Power Snatches, Bar Muscle-ups)

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Video on the Kipping Bar Muscle-Up

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Video on the Kipping Chest-to-Bar Pull-up

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Strength: Deadlifts; Workout: For Time (Double Unders, Squats, Push Presses

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Strength: Pendlay Rows; Workout: 21-15-9 Rep Rounds for Time (Bar Muscle-ups, Push Jerks)

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Strength: Snatches; Workout: "Eva" (5 RFT: Run, KB-Swings, Pull-ups)

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