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Friday WOD 16-3-18

March 15th, 2018

Friday WOD 16-3-18

If you are doing the OPEN then:

4 x 500m Row for time / 1 on 1 recovery. So if you Row 500m in 1.50 min, you rest 1.50 min.

If you are not doing the Open

PERFORMANCE

“18.3”
2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Pull-ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Pull-ups
Time Cap: 14 Minutes

FITNESS
“18.3”
2 Rounds For Time Of:
100 Single-Unders
20 Overhead Squats (45/35)
100 Single-Unders
12 Pull-ups
100 Single-Unders
20 Dumbbell Snatches (35/20)
100 Single-Unders
12 Pull-ups
Time Cap: 14 Minutes

Thank You: http://crossfitnewengland.com/wods-news/

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