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Monday March 14, 2016

Warm Up:
400 meter row then 2x:
- 5 clean sots press
- 5 split jerks with a bb
- 10 pass throughs
- 10 bb cleans

Strength: Split Jerk
- 20 minutes to find a 1 RM

Wod:
General Fitness Rx:
4 rounds
10 pistols
5 hang power cleans (185/125)
20 wall balls (20/14)

Scaled:
4 Rounds:
10 assisted pistols
5 hang power cleans (75/55) or whatever you can do for 5 that's challenging
10 wall balls (if more experienced do 20 but scale weight)

Competition:
4 Rounds
10 pistols
5 hang power cleans (225/155)
20 wall balls

 

Earlier Event: March 12
Saturday March 12, 2016
Later Event: March 15
Tuesday March 15, 2016