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Friday, March 9, 2018

8
Mar

Friday, March 9, 2018

Warm Up
500m Row
3 Rounds
30 double unders or singles
10 PVC OHS
10 Good Mornings
5 Ring Rows or Pull-ups
WOD
18.3 MEN RX
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

WOD
18.3 WOMEN RX
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

WOD
18.3 SCALED MEN AND WOMEN
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Women perform 45/35-lb. OHS, 35/20-lb. DB snatches

Time cap: 14 minutes