March 10, 2017

Warm Up
EMOM for 9 minutes: 
150 m row
20 Mt. Climbers
45 sec Handstand Hold

MOB
12 Scropins (prone),
12 iron cross (supine) 
10 Press Ups (lie prone press up to cobra-focus on erectors)

Strength
3X12 Deadlift @ 60-65%
Rest 2 min between sets

WOD
AMRAP 7 mins:
7 Box Jumps
7 Burpees
7 Pull Ups

**Post WOD 6-8 Down dog to cobra (slow)**

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