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WOD

Tuesday, March 14

W.O.D. 28 min EMOM Min 1: 15 Wall Balls (30/20 @ 10ft) Min 2: 30s L-Sit or L-Hang Min 3: 4 Clean and Jerks (205/145) Min 4: 20 Hollow Body Rocks

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Monday, March 13

Part A. Split Jerk Party 0:00-3:00: 4 @ 70% 3:00-6:00: 3 @ 75% 6:00-9:00: 2 @ 80% 9:00-12:00: 1 @ 85% WOD: Triple Tabata: (12m CAP) KBS (70/53) Push-Ups Double Unders (2:1 singles) *Rotate through the exercises: first 20s=KBS, second 20s=Push=Ups, third 20s=DU *Score total reps for each movement

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Thursday, March 9

Part A. Strict Press Party (12m CAP) 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 10m AMRAP 15 Wall Balls (30/20 @ 10ft) 30 DU (5 attempts, 50 singles) 2 Ring MU (sub Bar MU, banded Bar MU, or 3 Jumping Bar MU)

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