WOD - 3.16.18

Strength: 1) 6 Minute EMOM:  2 – Strict Press @ AHAP + 8 – Elevated Feet Ring Rows (https://youtu.be/9V_go66Er0A)

Rest and Transition 2 Minutes

2) 6 Minute EMOM: 4 – Pendlay Rows (https://youtu.be/T3N-TO4reLQ) @ AHAP + 8 Total Single Arm Russian Kettlebell Swings (https://youtu.be/0A9bE6tUcOU?list=PLa0m-qp18sGk1NKWsUStL3boOfAcMlnaf)

Conditioning:

For Time: 200 Meter Run 21 Front Squats (95/65) 21 Burpee Box Jumps (24/20)

200 Meter Run 15 Front Squats (135/95) 15 Burpee Box Jumps (24/20)

200 Meter Run 9 Front Squats (185/125) 9 Burpee Box Jumps (24/20)

OPEN WOD 18.4: (9 MIN CAP)

"DIANE"

21 - 15 - 9

Deadlifts (225/155) HSPU

...then...

21 - 15 - 9 Deadlifts (315/205) 50ft HS Walk