Monday 11th March 2019
Open WOD 19.3
For time: 200-ft. dumbbell overhead lunge 22.5/15kg 50 dumbbell box step-ups 24/20" (22.5/15kg) 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes
Alternate WOD for people who have already completed 19.3
Prowler push
Max laps in 30 sec at body weight x 5 (empty prowler is 45kg)
Rest as needed
Assault Bike Sprint x 6
20 sec work
2:40 rest
(During the 2:40 rest at some stage complete a 30 sec hollow hold)
Score is total calories