WOD: March 21st, 2018

Front Rack Lunges 3×10

Front Rack Walking Lunges for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
*Try to get athletes in teams of 3-4, switching after each working set.

WOD

Fitness
EMOM, 10 mins
ODD min: 7 x 10m shuttle run
EVEN min: 40 Power Jumps

Scaled
EMOM, 10 mins
ODD min: 10 x 10m shuttle run
EVEN min: 40 double unders (PJ 2-1)

RX
EMOM, 10 mins
ODD min: 10 x 10m shuttle run
EVEN min: 40 double unders

Accessory/HIIT/ROMWOD

1.
Rounds, 3NFT
Dumbbell Bench Press x 6-8 reps
DB Row (single arm) x 5-6 reps each side

2.
Rowing or SkiErg Intervals
150m x 7
*15 sec rest

3.
ROMWOD