“033117” WOD 3/31/17

WARM UP:

400 M. Row or Run 

3 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 OHS 

10 Push Ups 

Then:

Mobility 

SKILL:

EMOM 9

MIN 1: 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold 

MIN. 2: 8 Box Piked HSPU w/ a 3 Sec. Negative 

MIN. 3: ADV & INT = 7 Strict C2B Pull Ups / BEG= 5 Strict Pull Ups or Negatives 

LIFT:

Back Squat 

5 @ 60%

5 @ 65%

2 × 3 @ 70%

WOD:

“033117”

21-15-9

HSPU

KBS (53/44) (44/35) (35/26) (26/20)