WOD: Saturday, March 23rd, 2019

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Pre Game: 3 Rounds (8 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Thrusters (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: Open Workout “19.5”

33-27-21-15-9

  • Thrusters (95/65)
  • Chest 2 Bar Pull ups

*Time Cap: 20 Minutes

 

Cardio Option: For Time 

66-54-42-30-18

  • Med Ball Squat Jumps (20/14)

33-27-21-15-9

  • Chest 2 Bar Pull ups

*Time Cap: 20 Minutes

Strength: Bench Press

  • 5 sets x 5 Reps @55-65% of 1-Rep max

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • :30s 6 Inch Hold