WOD: March 31st, 2017

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Crossover Symmetry
20 Iron Cross
20 Bridges
20 Banded Pull Aparts
50′ Duck Walk
10 Sit-Ups
50′ Bear Crawl
10 Push Ups
50′ Crab Walk
10 burpees

Conditioning

Partner WOD
Fitness
Run 800 M
21 Tire Flips
20/15 Cal AD
15 Partner DL 155/115
20/15 cal AD
9 D-Ball to Shoulder 50/20
Run 800 M

Scaled
Run 1200 M
21 Tire Flips
20/15 Cal AD
15 Partner DL 225/155
20/15 cal AD
9 Stone to Shoulder 110/85
Run 1200 M

RX
Run 1 Mile
21 Tire Flips
20/15 Cal AD
15 Partner DL 315/155
20/15 cal AD
9 Stone to Shoulder 165/110
Run 1 Mile

Solo
Run 1 Mile
21 Tire Flips
20 Cal AD
15 DL 315/155
20 cal AD
9 Stone to Shoulder 165/110
Run 1 Mile

Sub for Run
2k Row/1500m SkiErg