March 15, 2017 

March 15, 2017

Warm Up-

400m Run

Then

3 RNFT:

5 Push Ups, 6 Alternating Spiderman w Reach, 7 Air Squats, :30 PVC Complex

Strength-

Every 90 Seconds for 7 Sets:

3 Hang Power Cleans

*Start at 60%, & Build across

WOD-

In 5 Minutes:

*3 Rounds:

5 Strict Pull Ups

7 Handstand Push Ups (Adv= 10)

15 Abmat Sit Ups

*In Remainder of Time: Max 10m Shuttle Runs!

–Rest 5 Minutes–

In 5 Minutes:

*3 Rounds:

5 Strict Pull Ups

7 Handstand Push Ups (Adv= 10)

15 Abmat Sit Ups

*In Remainder of Time: Max 10m Shuttle Runs!

**Score each Round Separately!!