Tuesday March 6th, 2018
Comments: 0
Category: WOD

Tuesday March 6th, 2018

Warm up-

15-12-9

Cals Row

“A” KB Swings 53/35

Goblet Squats

Ab-mat Sit ups

Followed By..

3 Rounds

5 Deadlift Empty BB

3 Burpee

1 Wall Climb

Skill-

Every 2 Minutes for 6 Minutes (3 Sets)

5 Heavy Bench Press (AHAP)

WOD- 12 Min Cap

3 Rounds

24 Wall Balls 20/14

12 Deadlifts (Set 1: 275lbs/185lbs, Set 2: 295lbs/195lbs, Set 3: 315lbs/205lbs)

6 Bar Muscle Ups

*Do not attempt RX unless you believe you can be under the 12 Minute Cap

*Set 1: 185/135, Set 2: 205/145, Set 3: 225/155

*Run 2 heats for bar space if necessary

Post WOD-

2 Rounds Not for Time

5 Strict Chest 2 Bar

25ft HS Walk

10 Kipping Chest 2 Bar

25ft HS Walk

15 Butterfly Chest 2 Bar Pull ups

25ft HS Walk

*Sub :15 HS Hold

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