WOD 08.03.2015 Monday

Strength – Hatch Cycle
  • Alpha – FSQ emphasis/BSQ
  • Bravo – FSQ
WOD

3 Kings Cup Event 1
Athlete’s choice of Rx or Scaled

RX

  • 15 Calorie Assault Bike
  • 15 Overhead Squats, 95/63 lbs
  • 12 Calorie Assault Bike
  • 12 Power Snatch, 95/63 lbs
  • 9 Calorie Assault Bike
  • 9 Squat Snatches, 95/63 lbs

Scaled

  • 15 Calorie Assault Bike
  • 15 Thrusters, 65/45 lbs
  • 12 Calorie Assault Bike
  • 12 Thrusters, 65/45 lbs
  • 9 Calorie Assault Bike
  • 9 Thrusters, 65/45 lbs

7 min cap

We will have a cap in Performance Classes
* I recommend that athletes from 3KC come to HQ and practice this event with the assault bike
** 3KC can use air dyne or Rower