MWOD: Standard
Dynamics: Standard
3-5 RFT7 DB Swings
7 Hanging Power Cleans
7 front squats
7 push press/jerk
Use the same weight for each movement. Completing all 28 reps equals 1 round. After each round you may set the weight down. Each time you set the weight down during a round immediately drop and do 5 Military Style sit-ups.
Complete as fast as possible and with as little penalty sit-ups as possible. Time and number of sit-ups performed should be posted.
(For those few here last year, compare to March 2010 below)
______________
March 2010 Time and Rounds
Barbie: ?
Steven: 8:58 - 5 rounds
Jerry: 9:53 - 6 rnds
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ReplyDeleteWow, good workout. definitely felt it in the forearms. Nice change of pace from the norm.
ReplyDelete5 RFT of 7
Weights: 25-30-30-35-35