March 7, 2017

Group WOD:

A. Learn pistol skill work.

B. AMRAP 10:

25 KBS (16/24kg)

20 Alternating Pistols

15 Double Push-Up Burpees

Immediately following the 10 minute mark;

C. 4 minutes to establish max Hang Power Clean.

Score is number of rounds and reps in B + max weight successfully lifted in C.

Post results to comments.

Competition WOD:

A. Every two minutes, on the minute, for 10 minutes (5 sets):

Back Squat x 2 reps @ 90%

Take 2-3 warm-up sets to get to 90% before you begin.

B. On the O:00:

100 Double Unders

3 Burpees OTM until DU completion.

C. At 5:00:

3 Rounds

30 KBS (24/32kg)

3 Burpees every broken set.

Rest 90s in between each set.

D. At 15:00:

AMRAP 3

Ground to Overhead (105/165#)

Post results to comments.