22 March 2017

STRENGTH/SKILL (Part A):

EMOM:  10 Minutes

E:  8-10 Floor Press @ 50%) (S: 8 Reps @ 45%)

O:  6-8 Strict Pull Ups (S: Inverted Row or Ring Row)

 

WOD (Part B):

3 Rounds

AMRAP:  3 Minutes

10 Box Jump Overs (24/20″) (S: 8)

15 Power Cleans (Rx: 95/65; S: 75/55) (S: 10 Reps)

*Max Wall Balls with remaining time (A: 30/20; Rx: 20/14)

Score = Total # of Wall Ball Shots

 

CORE/GYMNASTICS (Part C): 

10 Minute Cap

3 Rounds

2 Rope Climbs (A:  Legless; S: 4 Rope Walks)

20 KTE

15 V-Ups