March challenge cont. – today, 20 sec. plank holds x3, 3/9 90 PU, 3/10 25 sec. plank holds x2, 3/11 100 PU, 3/12 25 sec. plank holds x3, 3/13 110 PU, 3/14 30 sec. plank holds x2.
Warm up:
Warmy+
4×3 clean and jerk + run and down and back
Xfit WOD:
WOD #1, 5 minute AMRAP of;
While P1 completes 8 HRPU’s, 9 sit ups and 10 squats P2 hangs from the bar. Switch when partner doing exercises is finished.
1 minute rest…then
WOD #2, 15 minute AMRAP of;
While P1 completes 1 bear complex (95/65) P2 sits in bottom position of the squat. Switch, then continue until time expires.
***all while wearing a weighted vest***
Pull up work;
3×10 + complete 1 couch stretch, 2 minutes each leg.
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