WOD for Monday 3-16-15
March 16, 2015Several Options exist
1) You are doing 15.3 be it scaled or Rxd.
2) You are an Open registrant NOT doing 15.3. Your WOD is as follows
Against a 10 minute clock
row 15 calories
S20 @ 115/80 1st round 3 reps, 2nd round 6 reps, 3rd round 9 reps to infinity. Score is total reps.
rest to recovery and then
4x through the cycle– 2 Shoulder Press, 3 Push Press, 4 Push Jerks. Peak on 4th cycle
3) You are NOT an Open Registrant. Your wod is:
4x through the cycle– 2 shoulder press, 3 Push Press, 4 Push Jerks. Peak on the 4th Cycle.
rest to recovery and then
Against a 10 minute clock
row 15 calories
S2O @ 95/65 3,6,9 etc.
Crossfit Carolina Beach Daily Workout 
First time ever completing ring muscle ups! Completed 4 in the 15.3
Well done!
Right back atcha Brah!!
Congrats Larry!
Shoulder cycle – 85#
row/s2o – 125 rxd
15.3: 724 (s)
goal for the next year = get muscle ups (both ring and bar)
Row/S20 Couplet. 129 @ 115. 2-3-4 barbell complex 155.
15.3…..3rx Saturday
15.3
233 reps
Shoulder…62
Row/s2o- 105 Rx
Shoulder barbell work – 100
Row/s2o at 65 – round of 18 plus 2 calories on row