WOD: March 27th, 2018

WOD

Fitness
24 min E3MOM (8 sets):
Min 1: 5-10 barbell Pull ups
Min 2: 12 Alternating Front-Racked Lunges 45/35lbs
Min 3: 5 Burpees Over the Barbell + 20 Power Jumps

Scaled
24 min E3MOM (8 sets):
Min 1: 3-7 Strict Pull ups
Min 2: 12 Alternating Front-Racked Lunges 85/55lbs
Min 3: 8 Burpees Over the Barbell + 20 Double-Unders (PJ: 2-1)

RX
24 min E3MOM (8 sets):
Min 1: 5-10 Strict Pull ups
Min 2: 12 Alternating Front-Racked Lunges 115/75lbs
Min 3: 8 Burpees Over the Barbell + 20 Double-Unders

Gymnastic/Skill/ROMWOD

1.
Gymnastic, benchmark
30 sec weighted plank hold
work up to max weight
Weighted push ups
work up to max weight

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