Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Power clean, work to 70% of 1 rep max
Strict press, work to a heavy 6-8 lifts

WOD:
15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet.

Scaled:
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Post total reps to comments.

______________________________

NEW FOR APRIL!
Starting in April we will launch a new program designed toward OCR Obstacle course racers and endurance athletes.

Workouts will be longer in duration ranging anywhere from 20minutes to 90minutes.

The program will be called: Dynamic Endurance (specializing in Obstacle Course Racing). Questions, contact Ryan Shupe.

Media:
Monday WOD, March 16, 2015

One thought on “Monday WOD, March 16, 2015

  • March 16, 2015 at 11:54 pm
    Permalink

    Open 15.3 – 317 reps Rx

    Weekly Monster Mash from CrossFit Linchpin:
    https://instagram.com/p/0RIVIxqSKp/

    5 Rounds for time:
    2 Rope Climbs, 15 ft
    6 Power Cleans 185/125
    12 Ring Dips

    3 Rounds for time:
    400m Run
    20 Power Snatch 95/65

    2 Rounds for time:
    20 Deadlifts 155/105
    20 Calories Rowing
    15 Front Squats 155/105
    15 Shoulder to OH 155/105

    *Rest 10 minutes between workouts

    1) 13:23rx
    2) 12:28rx
    3) 13:32rx

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