3
Apr
WOD Friday 4/3/15
Main – WOD
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