WOD-3.15.18

STRENGTH 

Every minute, on the minute, for 10 minutes:
Back Squat x 3 reps @ 80-85%

METCON 

Every 7 minutes, for 21 minutes (3 sets) of:
40/30 Calorie Row
30 Box Jump Overs (24″/20″)
15 Strict Handstand Push-Ups to 2″/0″ Deficit (scale as needed)

Rest on remaining time 

Extra:
Three sets of:
GHD Hip Extensions x 20 reps 
(hold for a second at top position, and hold a plate across chest if possible)
Rest as needed


Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps 
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps 
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed