Wednesday, March 30th

WOD:
5 rounds, for TIME, of:
9 Shoulder-to-Overhead (135/95)
8 Push Ups
7 Ring Dips
*If you dont have dips, then perform 15 of your hardest push-ups each round. If they arent your hardest, you might never have dips.

POST:
100 Calorie Row/Ski
*At the end of each 25 calories, stop and do 15 KB Swings (70/53).

WEIGHTLIFTING:
3 Hang Clean (knee) + 1 Jerk – 1@70%, 5@75%+
Clean Pull – 3×4@85%+
Clean Lift-Off – 3×4@100%+
Pause Back Squat – 4×5@60%+