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WOD - Monday, 3/18/2019

Warm-up
3 RFQ:
5-10 of each movement
Wallballs
T2B
Deadlifts (empty bar)
HSPUs
OHS (empty bar)

Strength: Temp OHS (12:00)

1 x 3 (5/3/0/1)
Build to a heavy 3 with a tempo of:
:05 down

:03 at the Bottom

AFAP up

:01 to breathe/reset.

Metcon
For Time
50 Wallballs
40 T2B
30 Deadlifts (255/165)
20 SHSPU (5" Open Modification)
10 Overhead Squats* (115/75)

Time Cap: 15:00
*Use the same barbell as the deadlifts, athlete must change their own weight and barbells must be clipped.


Extra Credit: Open Prep
X-GAMES (AMRAP - Rounds and Reps)
AMRAP 8
8 Cal Ski
8 Burpee Box Jump Overs
 

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