WOD Friday 4/3/15

Main – WOD

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Metcon (Time)

“Super Troopers”

1 RFT:

30 Pull ups

50 Sit ups

70 Double unders

immediately into

2 RFT:

20 Pull ups

40 Sit ups

60 Double unders

immediately into

3 RFT:

10 Pull ups

20 Sit ups

40 Double unders

Comp Training

Metcon (AMRAP – Rounds)

EMOMx20min:

Min 1: 1 Legless Rope Climb

Min 2: 200m Run

Min 3: 2 Rope Climbs

Min 4: 200m Run

Metcon (Time)

2x200m Prowler Push, 90/45

Metcon (Time)

3 RFT:

3 Power Cleans, 245/165

6 Bar Muscle ups

12 Deads, 245/165

15 C2B