WOD 01/24/17

A1: 3 Minutes Row

A2: 3 RFQ of:
10 Each Lateral Box Step Up
10 Each Groiner
10 Each Prone Scorpion
@80-90% Sustainable Pace

A3: 6 Minutes To WU +

3 RFQ of:
3 BJO (24/20″)
3 Clean (135/95)
@ Pace you intend to use on B.

B: 4 Minute AMRAP of:

10 BJO (24/20″)
10 Clean (135/95#)
@80-90% Hard But Sustainable Pace; 240 Seconds Rest

C: 4 Minute AMRAP of:

15 Ab Mat Sit Up
15 DeadLift (225/155#); 240 Seconds Rest

D: Partner WOD=

4 Minute AMRAP of:
15/12 Calorie Row (Damper 8/5)
10/8 Calorie Air Bike
@80-90% Sustainable Pace

In teams of 2/Similar height/Alternate movements. Accumulate max calories on both movements. Score= Total Calories Rowed + Total Calories Biked.

Partner A Row 15 Cal, then Partner B Row 15 Cal. Partner A Bike 10 Cal, Partner B Bike 10 Cal. Continue in this fashion for 4 Minutes. Score = Total # of Calories in 4 Minutes.

E: Pistols – Ladder 1-10

Ladder Up= 1 each, 2 each, 3 each, etc., until 10 reps have been completed on each leg (55 total reps per leg).

If you are as of yet unable to do unassisted Pistols scale with an appropriately challenging regression. Complete 55 modified reps alternating on each leg.