3/20/15

KW CrossFit March 19th, 2015

Strength:

5 X 2 Panda Pull Cleans from the floor

• every 2 min
• start 50% of 1 rm clean
• go up in moderate increments

 

WOD:

Open 15.4

 

or

 

25 min cap

100 pistols (scale one-legged squats to box)

100 presses (45#, 35# bars)

100 situps

100 pullups (negatives or ring rows or combination of both)

 

Extra Credit:

10 min AMRAP

400 m run

max pull ups (go run once you drop from the bar)

 

and/or

 

For time

10 rounds

100 m run/:30 rest