WOD 3/19/2019


Published March 19, 2019


PreWod

15 min Warm Up
Tabata Bike or Row @ easy pace

Rounds with Remaining Time:
12 Kneeling Dumbbell Press (e/s)
10 Russian Kettlebell Swings
5 Inch Worms
30s Hollow Hold or Rock

Movements

Press 3RM

Build to a heavy 3... if it feels right work to a 3RM, if not just get something that challenges you to stay braced.

MetCons

FT: Bike/Row buy in, tight HPC B.O.B

For time:
24/16 Cal Bike or Row
then
12-9-6
Hang Power Cleans
Burpee Over Bar

Modifications
- 135/95, 115/85, 95/65.. pick the heaviest you can go unbroken FOR SURE.

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