WOD850 - Saturday, March 25th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one partner working at a time
For Time:
3 Rounds
500m Row
8 Front Squats, 185/135lbs
8 CTB Pull-ups
-then-
3 Rounds
500m Row
8 Thrusters, 135/95lbs
8 CTB Pull-ups

SCALED
In teams of three, with only one partner working at a time
For Time:
3 Rounds
500m Row
8 Front Squats, 155/105lbs
8 Pull-ups
-then-
3 Rounds
500m Row
8 Thrusters, 115/75lbs
8 Pull-ups

LITE
In teams of three, with only one partner working at a time
For Time:
3 Rounds
500m Row
15 Goblet Squats
5 Strict Pull-ups
-then-
3 Rounds
500m Row
5 Strict Pull-ups
20 Walking Lunges w/ Farmers Hold

OPEN GYM WOD

Warm-up
4 Rounds:
12 Overhead Squats
10 Burpees
8 Strict Pull-ups

Strength
Find a 3RM Split Jerk

MetCon
RX
3 Rounds For Time:
20 Hang Power Snatch, 75/55lbs
20 Pull-ups
(RX+ 95/65lb snatch)

SCALED
3 Rounds For Time:
20 Hang Power Snatch, 45/35lbs
10 Strict Pull-ups

Competition Side Work
40-30-20-10 Reps For Time:
Sit-ups
*400m run after each round
*Rest 60sec. after each round