WOD 3/16

A. For Time
Rope Climbs @ 3/2
600m Row
30 Overhead Squats @ 95 / 65 / 35
600m Run
30’ right arm, 30’ left arm KB overhead walking lunge @ 16K / 12K / 8K
16 Kipping handstand push-ups (Scale: AbMats or Seated DB Press)
30 Box Jumps @ 24 / 20 / 12
60 American KBS @ 16K / 12K / 8K
*25:00 Cap
*time recorded
Scaling Guide:
– Goal finish time 18-22 minutes.
– Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

New swag is here! If you pre-ordered you can pick up in the front room. If you didn’t….
There are extras 😉 Get your gear!