Wednesday March 6

Warm Up:


Row 500 m
Stretch Quads up Against the Wall 2 min per side
2 min Horizontal Splits


Skill:

Max Push Ups
Max sit s in 1 min
Max Strict Pull Ups



WOD:

10 Dumbbell / Kettle Bell Squat Cleans (50/35)
20 Overhead Pistols (45/35)
30 Box Jump (30/24)
40 Pull Ups (less resistance than normal)
50 Wall Ball (20/14)


Competitors Work 5 - 5 - 5 Press