WOD 03/23/17

A2: 3 RFQ of:

3 Inch Worm
5 Each Groiner
15 Tuck Up
20 Banded Good Morning

A3: 3 RFQ of:

6 Each Alternating OH D.B. Lunges (45/25#X2)
7 D.B. Thruster
8 Each Renegade Row

B: 10 Minutes of Skill Work:

Handstand Walk/Kipping: Pull Ups/TTB/DU’s

Use this time constructively, choose your biggest weakness and work on it.

C: Weighted Dip – 4,3,2,4,3,2

Max or sets across

5 Minutes to build up + @ Tempo, choose a weight for a set of 4. Go a little heavier for a set of 3, then a little heavier for a set of 2. Go back to a set of 4 a little heavier than the first set. Repeat for a set of 3 then 2 resting as needed.

Compare to 02/26/17.

The goal is to go heavier than the first wave, on each set of the second wave.

D: 3 Rounds of:

45 Seconds of:
Max Reps HRPU; 15 Seconds Rest
45 Seconds of:
Max Reps USSR K.B. Swing (2/1.5 Pood); 15 Seconds Rest
45 Seconds of:
Max Reps WallBall (20#-10’/14#-9′); 15 Seconds Rest
45 Seconds of:
Max Reps Ring Dip; 15 Seconds Rest
45 Seconds of:
Max Reps Pull Up; 15 Seconds Rest;
60 Seconds Rest

@80% Sustainable Pace; 60 Seconds Rest Between Rounds

**Use FGB Timer.**