WOD 2015-03-18

Workout of the Day

Strength

  • Overhead Squats: 3 x 5 @ 80%

Workout

The Ensign

6 x AMRAP in 3 Minutes:

  • 3 Power Cleans (m: 155 lbs, f: 105 lbs)
  • 6 Push-ups
  • 9 Squats / Ring Dips

Perform Air Squats on rounds 1, 3, 5 and Ring Dips on rounds 2, 4, 6.
Rest 1 minute between the 3 minute rounds.

Endurance Workout

Long Interval: Run: 1000 m / Rest 3:00

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