3.15.19 “19.4”

Warm-up 12 min EMOM 1-Bike for 15/12 Calorie 2-40 Doubles 3-20 Sit-ups 4-15 sec HS Hold, 15 sec rest, 15 sec HS Hold

Wod For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees *12 min time cap*

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A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows

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A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP