March 6, 2017

Have you guys enjoyed this open so far? Have you guys surprised yourself with your score? Wish you did a little better? No matter what, we are proud that you all have chosen to take your fitness into your hands and test yourself!

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(WOD)

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3/6/2017

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A) FOR TIME:

500/400M Row

50 Walking Lunges

25 C2B

50 Double Unders

25 Box Jumps (24/20)

50 Knees to Elbows

25 Bar Dips

50 Sit-ups

500/400M Row

**20 MIN CAP**

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(SUPPLEMENTAL)

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A) OVerhead Squats

3,3,2,2,1,1

…Rest 2-3 Mins…

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B) 3X MAX PULL-UPS

…Rest 2 Mins…

**Start with 25/15lb DB between legs and complete max pull-ups, then drop DBs and complete max unweighted pull-ups without dropping off bar**

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(BURN)

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EMOM 30 MINS:

Min 1: 150-200M Run

Min 2: 12-15 KBS

Min 3: 35 Double Unders

Min 4: 12-15 Ball Slams

Min 5: 8-10 Cal Row

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