WOD 03.13.15 Friday

WOD

Option 1

  • 15.3 or scaled version

Option 2 (if doing 15.3 Sat)

  • MOFO then 3 x 1K row with 1:1 work:rest

Option 3

  • Fitness WOD then Extra Credit MOFO
Fitness WOD
  • 1000 meter run
  • 30 Handstand Push-ups (sub: 50 Push-ups)
  • 1000 m row
Extra Credit MOFO

10 Minute EMOM

  • Odd: 3 Front Squats, (80% of 3 rep max)
  • Even: 3 Push Presses, (80% of 3 rep max)

* Start at 80% of 3 rep max and build slowly without failing
** Must be ON the minutes not close to the minute
*** Reps should be perfect and fast