WOD 3/25/17

PRE CLASS WARM UP

800m Jog -or- 1000m Row

METCON

9m AMRAP

7 Hang Power Cleans (135/95)
9 Pull Ups
200m Run

-2m Rest-

9m AMRAP

7 Deadlifts (185/135)
9 Deficit Push Ups (feet elevated)
300m Row

 

ADVANCED

9m AMRAP

7 Hang Power Cleans (155/115)
9 Pull Ups
200m Run

-2m Rest-

9m AMRAP

7 Deadlifts (225/155)
9 Ring Dips
300m Row

 

POST CLASS

 

3 Rounds – 100m Waiter Walks
** 100m right arm / 100m left arm **