WOD for Monday 240318

For those that are signed up for the OPEN, remember that scores for 24.3 must be submitted by 6 pm Monday.

For those that have qualified to move onto the Quarterfinals, Congratulations!! Most days there will be alternate WOD's available to do instead of the regular class WOD. These WOD's are open to all, and will prove useful in preparation for the Quarterfinal WOD's.

SILLY RABBIT, TRIX ARE FOR KIDS

Run 800m (Row 1000m)

-into-

5 Rounds

5 Strict Pull Ups

15 Air Squats

-into-

Run 800m (Row 1000)

-OR-

4 Rounds

9 Ring Muscle Ups

12 Shuttle Runs (50ft)

15 Strict Handstand Push Ups

18 Pistols

Strength

Every Minute (10:00)

5 Power Clean and Push Jerks

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps