WOD: March 30th, 2017

Conditioning

Pick one option below
Rowing intervals:
200m, 400m, 600m, 800m, 1km
…rest 90 secs between each…
*max effort for each!
Running intervals:
200m, 400m, 600m, 800m, 1mile
…rest 90 secs between each…
*max effort for each!
SkiErg intervals:
100m, 250m, 500m, 750m, 1k
…rest 90 secs between each…
*max effort for each!
Air Bike intervals:
15cal, 30cal, 45cal, 60cal, 75cal
…rest 90 secs between each…
*max effort for each!

Gymnastic/Skill

Gymnastic
3 RFT:
Roll to candlestick lower x 10 reps
45 seconds HS wall hold
45 seconds superman hold
45 seconds plank hold

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.