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

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