WOD 04/09/17

A2: Row 90 Seconds

A3: 20 Seconds Row Sprint x 4 Rounds

@100% Very Hard Pace (Not Sustainable) + Between Rounds=

;Rest 60 Seconds + 3 Minute AMRAP of:

3 Each Alternating D.B. Reverse Goblet Lunge (45/35#)/5 HRPU/7 Ring Row; 60 Seconds Rest

Score for each round= # of calories + total # of amrap reps completed.

-21 Minute Cap

B: Front Racked RFESS – 8/8/8 Each Alternating

C: Weighted Pistol – 5/5/5/5 @80%

D: 4 RFQ of:

9 Each Alternating D.B. Step Up (20/18″ + 45/25#X2)
12 T2B
15 HRPU