March 21st, 2016

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Today’s WOD

A1. Muscle ups/pull ups/ring rows x 3-5 reps, rest 30 sec

A2. KB snatch x 5/arm, rest 30 sec

A3. Du’s x 50 reps, rest 30 sec

A4. Hollow hold x 30 sec, rest 30 sec x 3

+

3 Rds for time:

20 KBS @ 1.5/1 pd

15 Pull ups

500m row
Notes:

– strength/skill work to start the day, followed by a “Helen” like WOD

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