Tuesday, March 4, 2014

March 4 WOD: Double AMRAP

A. Skill/SWOD

4 sets of:

2-3 Strict pull ups/chest to bar pull ups/ring rows
Rest 90 seconds
Front squat + jerk

B. Metcon

5 minutes AMRAP
10 pull ups
10 pistol squats (5 per leg) or goblet squats

Rest 5 minutes, then:

5 minutes AMRAP
10 toes to bar
20 double unders

I can't do strict pull ups yet so I did 3 weighted ring rows (10# plate on the chest). Now I know how it feels to be 10 lbs heavier. For the front squat + jerk combo, Coach Jordan emphasized that these must be done as 2 separate movements. For the metcon I chose to do pistol squats since I really need to work on them.

My score: 95# (front squat + jerk); 3 rounds; 2 rounds + 10 DUs

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