WOD 3/9/18

WWPF

0:00-9:00

9 MIN CAP

Find 5RM Front Squat (FROM FLOOR / NO RACK)

 

——1 min break——-

 

10:00 – 19:00

9  MIN AMRAP

40 Cal Assault bike (Men) / 30 Cal Bike (Women) – switch as needed

20 DB Hang Squat Clean, 50’s/35’s  (Switch every 5 reps)

 

—–2 min break——–

 

21:00 – 30:00

9  MIN AMRAP:

2 Alt Rope Climbs

10 Planking Burpees

2 Alt Rope Climbs

10 Synchronized Pistols

2 Alt Rope Climbs

20 Planking Burpees

2 Alt Rope Climbs

20 Synchronized Pistols

2 Alt Rope Climbs

30 Planking Burpees

2 Alt Rope Climbs

30 Synchronized Pistols

*Continue this pattern until time runs out

 

 

 

 

18.3 this Saturday!