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WOD-3.15.18
March 15, 2018
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
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