WOD – March 20, 2015

**Make sure and stop by tonight for the CrossFit Open workout 15.4!! Our last class of the day will be a 4:30 Basics. Heats will Begin at 4:30, so make sure and show up early to reserve your spot. You do NOT have to be registered in the CrossFit Open to come and throwdown with everyone. We will have the some homemade Peruvian ceviche and arroz con pollo for all the SinCity CrossFit members, so bring your appetite !!** 

Work Out of the Day


Power Clean 3-3-3-3-3


Handstand Pushup Practice


Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans, 185/125lbs
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


Complete as many rounds and reps as possible in 8 minutes of:
10 push presses, 95/65lbs
10 cleans, 115/75lbs

Post scores to  


2000m row for time


As many rounds as possible in 8 minutes of:

10 ball slams, 30/20lbs

10 burpees

Post time and rounds to beyond the whiteboard.


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