WOD: March 20th, 2018

WOD

Fitness
21-18-15-12-9:
Box Burpees
Medball Sit-ups 10#
Pull-Ups

Scaled
21-18-15-12-9:
Burpees
Medball Sit-ups 14/10#
Jumping C2B Pull-Ups

RX
21-18-15-12-9:
Burpees
Medball Sit-ups 20/14#
Pull-Ups

Gymnastic/Skill/ROMWOD

1.
Strict muscle up work
3 rounds
30 sec false grip ring hang

Then, accumulate 10 sets:
1-3 x strict ring mu turnovers without dip at top

2.
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. if you break before completing the full reps you must start back at the beginning. Can you do it all the way through with out messing up?

3.
ROMWOD