WOD: March 16th, 2017

Warm-Up

Crossover Symmetry Activate
400 M RUN/5OO M Row/15 cal AD
Inch Worm w/ Cobra x5
Bridge x20
Side Lunges x20
Squat Jumps x20
Hamstring Curls x15
2 Rounds
5 Power Cleans
5 Front Squats
5 Push Jerks

Conditioning

Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (FIT45/35)(SC95/65)(RX135/95#)
50 Burpees
100/75 Calorie Row/AD/SkiErg
75 Front Squats (FIT45/35)(SC95/65)(RX135/95#)
50 Burpees
100/75 Calorie Row
75 Push Jerks (FIT45/35)(SC95/65)(RX135/95#)
50 Burpees

Gymnastic/Skill

Every 2 minutes, for 18 minutes:
A: Rev. Grip Pull-Ups 6 – 8 reps
B: Alternating Pistols x 12-20 reps
C: Hollow Hold x 30 seconds accumulated time

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
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option.