3-9-18

3-9-18

WARM-UP

60sec Assault Bike

60sec ankle stretch

60sec calf stretch (30/30)

60sec Assault Bike

10 PVC Ovhd Squat + Pass Thru

10 Ovhd Squats on empty bar

60sec Assault Bike


OPEN WOD 18.3

WORKOUT 18.3

2 rounds for time of:

100 double-unders

20 overhead squats (115/80)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes


SCALED

Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches

Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

 

 

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