WOD Tuesday March 21, 2017

strength :

3-3-3-3 Pause back squat

4-4-4-4 practice dumbbell thrusters :) just in case

WOD :

40 sit ups

10 Goblet squats 55/35

20 double unders

30 sit ups

10 goblet squat

30 double unders

20 sit ups

10 goblet squats

40 double unders

10 sit ups

10 goblet squats

50 double unders

17.3

Please see Facebook posts for info about heats !

Note for RX you must catch the snatch in a squat position . It is a NO REP to power snatch and Overhrad Squat for RX ( It is OK for scaled ).