WOD237 - Wednesday, March 11th

RX

1. Warm-Up
5 Rounds
Row 250m
10 Gymnastic Kips
10 PVC Overhead Squats
30′ Handstand Walk -or- 20-second Handstand Hold

2. Lift
Every Minute on the Minute for
3 Back Squats at 70%+
Add 5lbs to last week. If it’s your first week start at 70%.

3. MetCon
Climb the ladder for 7 Minutes
2 Squat Snatch 115/75
2 HSPU
4 Snatch 115/75
4 Handstand Push Ups
6 Snatch 115/75
6 Handstand Push Ups
8 Snatch 115/75
8 Handstand Push Ups….
Continue by 2’s until the clock expires.

SCALED

1. Warm-Up
5 Rounds
Row 250m
10 Gymnastic Kips
10 PVC Overhead Squats
20-second Plank Hold

2. Lift
Every Minute on the Minute for
3 Back Squats

3. MetCon
Climb the ladder for 7 Minutes
2 Squat Snatch 95/65
2 HSPU
4 Snatch 95/65
4 Push Ups
6 Snatch 95/65
6 Push Ups
8 Snatch 95/65
8 Push Ups….
Continue by 2’s until the clock expires.