WOD831 - Friday, March 3rd

Warm-up
Alternating EMOM for 8 Minutes:
7 HR Push-ups
14 Goblet Squats

Strength
4 Rounds:
8-10 Single-arm DB Strict Press (each arm)
Rest 2min.

MetCon
Choose ONE of the following workouts

Option 1
RX
AMRAP 3 Minutes x4:
500m Row
Max Rep Bench Press in remaining time, BW/.75BW
Rest 3min. between AMRAP's

SCALED
AMRAP 3 Minutes x4:
400m Row
Max Rep Bench Press in remaining time, .75BW/.5BW
Rest 3min. between AMRAP's

LITE
AMRAP 3 Minutes x4:
400m Row
Max Rep HR Push-ups in remaining time
Rest 3min. between AMRAP's

Option 2
"Open Workout 17.2"
RX
AMRAP 12 Minutes
2 Rounds:
  50ft. Weighted Walking Lunges, 50/35lb DB's
  16 Toes to Bars
  8 Power Cleans, 50/35lb DB's
-then-
2 Rounds:
  50ft. Weighted Walking Lunges
  16 Bar Muscle-ups
  8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

RX
AMRAP 12 Minutes
2 Rounds:
  50ft. Weighted Walking Lunges, 35/20lb DB's
  16 Hanging Knee Raises
  8 Power Cleans, 35/20lb DB's
-then-
2 Rounds:
  50ft. Weighted Walking Lunges
  16 Pull-ups
  8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.