WOD: March 21st, 2017

Conditioning

Fitness
AMRAP 5:
2 Rounds:
5 Barbell Pull-ups
10 Push-Ups
15 Sit-ups
20 Jumping Lunges
Max Cal Row/AD/Ski in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Barbell Pull-ups
10 Push-Ups
15 Sit-ups
20 Jumping Lunges
Max Cal Row/AD/Ski in time remaining
RX
Scaled
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Box HSPU
15 Sit-ups
20 Jumping Lunges
Max Cal Row/AD/Ski in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Box HSPU
15 Sit-ups
20 Jumping Lunges
Max Cal Row/AD/Ski in time remaining
RX
AMRAP 5:
2 Rounds:
5 Strict C2B Pull-ups
10 HSPU
15 Sit-ups
20 Jumping Lunges
Max Cal Row/AD/Ski in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict C2B Pull-ups
10 HSPU
15 Sit-ups
20 Jumping Lunges
Max Cal Row/AD/Ski in time remaining

Gymnastic/Skill

Gymnastic
Weighted pull ups
up a max 3 reps
— then:
5 sets of max hanging L-Sit

Skill
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 https://www.authorizedlocksmiths.com/residential.