Monday, March 19, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
Crossover symmetry

Strength: push press
                 5-5-3-3-3-3

WOD: For Time 
           50 pull ups 
Every time you break 12/9 cal bike penalty 
           75 wall balls 20/14
Every time you break 12/9 cal bike penalty
           50 hang power clean 105/75
Every time you break 12/9 cal bike penalty

No more than 3 penalties per movement. After 3rd penalty, finish the remainder of the reps with no penalty for breaking. Once your new movement starts the penalty is back. 
*You should not bike more than 108/81*

Also....a break means you stop the movement. ie: you can’t stand and hold the wall ball to rest. That’s considered a break. 😉