WOD 03/28/2016

Lift:   Push Press 5 x 3 Reps @ 90%


Option A: For those not there this past Saturday


Lift: Power Clean 1 - 1 - 1 - 1 - 1
10 Minutes to take 5 Attempts to hit a 1 Rep Max
rest approx. 5 mins then do conditioning piece.


WOD:  For time -
Power Clean 20 Reps @ 80% of 1 RM


Optional / Extra Credit
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
reps of
Double Unders or Single Unders
--------------------------------------


Lift:   Push Press 5 x 3 Reps @ 90%


Option B:  For those there were in fact there this past Saturday


Skill - 10 Mins
Pistol Practice or 1 Leg Squat on Box

WOD:  10 Rounds
Every 3 Mins
Pull Ups -RX+ 5 Chest 2 Bar, RX 5 Pull Ups, Scaled 5 Jumping Pull Ups
Double Unders - RX+ 30 DUs, RX 15 DUs, Scaled 30 Single Jump Rope
Sprint 100 Meters