WOD 03/30/17

A2: 3 RFQ of:

3 Inch Worm
8 Each Lateral Box Step Up (20/18″)
15 Hollow Rock
15 SuperMan Rock

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:

Today we will focus on Pistols specifically.

C: Weighted Pull-ups  5X5 @70-80%

5 Minutes to build up + % of Heavy Set of 5 From 02/20/17.

D: 4 Rounds of:

1k Row
40 Cal Bike
20 Ab Mat Sit Ups
1 Minute Plank

@80% Sustainable Pace; Rest as little as possible as often as necessary.