WOD 03.31.17

What is a good place to travel but you would not want to live there?

Warm-up 7

3 sets:
10 OH Squats
Triple/Double Under Practice
Kipping Toe to Bar Progression

+

Empty Bar:
10 Deadlifts
10 Back Squats
10 Power Cleans
10 Thrusters

Metcon (AMRAP - Rounds and Reps)

1a) 5 Minute Up Ladder:
3 Hang Power Snatch 95/65
3 Pull-Ups
Rest 5 minutes

For each piece the rep scheme is 3+3, 6+6, 9+9, and so on until the 5 minute window is up.

Metcon (AMRAP - Rounds and Reps)

1b) 5 Minute Up Ladder:
3 Calories Row/Bike
3 Burpees
Rest 5 minutes

For each piece the rep scheme is 3+3, 6+6, 9+9, and so on until the 5
 minute window is up.

Metcon (AMRAP - Rounds and Reps)

1c) 10 Minute Up Ladder:
3 Hang Power Snatch 95/65
3 Pull-Ups
3 Calories Row/Bike
3 Burpees
For each piece the rep scheme is 3+3, 6+6, 9+9, and so on until the 10 minute window is up.

Metcon (No Measure)

Optional Extra Work:
3) Sled Push: 6 X 50m
Rest 90-120 seconds between sets. Heavy as possible unbroken.

Out of Town WOD

FOR TIME: 80-60-40-20 REPS OF AIR SQUATS 40-30-20-10 REPS OF SITUPS 20-15-10-5 OF HANDSTAND PUSHUPS

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