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Monday WOD 12-3-18

March 11th, 2018

Monday WOD 12-3-18

3. Conditioning
For Time:
45 Toes to Bar
30/24 Calorie Assault Bike
15 Sand Bag – Ball Cleans (150/100 pounds). Scaled: 100-80 sandbags /30 pounds Wall Balls or 70/45kg Deadlifts.

+ Optional Extra’s in Open Gym.

1. Back Squat
2 Rounds:
8 Reps @ 70%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 80%
rest 3 minutes

2. Conditioning
5 Rounds:
50′ Handstand Walk
5 Ring Muscle-ups
5 Squat Snatches – Pick Load

Thank You: http://comptrain.co/individuals/home/

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