PRE: Movement Standards

WOD: "CrossFit Open 25.3" For time:

-5 wall walks

-50-calorie row

-5 wall walks

-25 deadlifts (225/155)

-5 wall walks

-25 cleans (135/85)

-5 wall walks

-25 snatches (95/65)

-5 wall walks

-50-calorie row

*Time cap: 20 minutes

POST: 3 Rounds: 15 Dual DB Stiff Leg Deadlifts (Light load), 20 Ring Rows, 15 V-Ups, 20 Reverse Hypers, 1:00 Forearm Plank Hold

PRE: 3 Sets: 8 Barbell Bent-Over Rows, 12 GHD Sit-Ups, 0:30 Static Bar Hang

WOD: For time: 4 Rounds:

-400m Run

-25 Front Squats (95/65)

POST: 2 Rounds: 8/6 Cal Reverse Bike, 30 WP Twist

PRE: Push Press 5-4-3-1-1-1 *Build up to a heavy single

WOD: For Max Calories: 20 Minute Bike/Row/Ski

*On the 0:00, 4:00, 8:00, 12:00 and 16:00:

-8 C2B Pull-ups

-8 Burpee Box Overs (24/20)

-50′ Dual DB Front Rack Walking Lunge (50/35)

POST: 3 Sets: 10 RB Good Mornings, 30 Glute Bridges