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March 28th WOD

3/28/2017
Level 1
L1:A1: Deadlift (4x10)
@40X1; all sets working;no rest
L1:A2: Metcon (No Measure)
Russian curls w/partner@4010; 4x8; use ab mat; no rest
L1:B: Metcon (4 Rounds for reps)
4 rounds for total reps

200m run
Max strict pull ups
***if you can't do pull ups pair up with a partner and perform 4 sets of 8-10 reps of wide grip negative assisted pull ups@4010
L1:C1: DB Hammer Curls (@3010; 4x8-10; no rest )
L1:C2: V-Ups (@3010; 4x10-15)
Level 1 Rx+
L1+:A: 3 sec Pause snatch below knees+hang snatch below knees (2+2 x8)
start at 60% and build
L1+:B: Behind the Neck Press (4x8)
Barbell Strict Press from Behind the Neck
Wide grip behind the neck strict press@3010; all sets working
L1+:C: Metcon (Time)
3 Rounds For time

20 strict hspu
20 strict pull ups
L1+:D: 1-Mile Run (Time)
Max Effort 1-Mile Run
F3
F3:A1: Metcon (No Measure)
Russian curls w/a partner@4010; 5x8-10; no rest
F3:A2: DB Close Grip Bench Press (5x8-10)
@4010; no rest
F3:B: Metcon (AMRAP - Reps)
12 min amrap

20/14 cal ski
10-20 Hr push ups
Run 200m
10-20 burpees
F3 Advanced
3+:A1: Romanian Deadlift (RDL@4010; 5x10)
3+:A2: Weighted Push-Ups (5x10)
wtd push ups@3010; rest 2 mins
F3+:B: Metcon (AMRAP - Reps)
12 min amrap

20/14 cal ski
10-20 Hr push ups
Run 200m
10-20 burpees

Advanced; choose higher number
Sol Endurance
SE: Metcon (Time)
4 Rounds For time

Run 400m
10 burpees
200m pinch plate 25/15
30 wall balls 20/14
40 sit ups or v-ups
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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