WOD: March 7th, 2017

Conditioning

Fitness
4RFT:15 Deadlift (75/55#)
12 Barbell Pull-Ups
Directly into:
4RFT:
15 Calorie Row or AD
12 Bench Dips
Scaled
4RFT:15 Deadlift (115/85#)
12 Pull-Ups
Directly into:
4RFT:
15 Calorie Row or AD
12 Dips
RX
4RFT:15 Deadlift (155/105#)
12 Pull-Ups
Directly into:
4RFT:
15 Calorie Row or AD
12 Ring Dips

Gymnastic/Skill

5 rounds for quality:
Accumulate 30 secs wall sit 45/35
max unbroken set strict toe to bar
or
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10