Run every three rounds – Mon 1.29.18

 In W.O.D.

Strength: Back Squat 3-3-3-3-3

Conditioning: Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters


Related:
• The Kipping Chest-to-Bar Pull-Up
• The Push-Up
• The Pistol

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters


Jared, the affiliate manager, notified us that The Compound’s team name is the same as last years (CF Vacaville North). Those of you that have already signed up for the Open, Jared has added you to the team. If you don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women) or complete it as an individual!

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