"Mainsite Monday"

60 Min. Cap for A+B+C

WOD A:

5 Rounds for Time (CrossFit mainsite WOD for 4/29/15)(inspired by Regionals Event 6)

*25 cal Row

*16 Chest-2-Bar Pull-Up

*9 Handstand Push-Up (Rx+: Strict HSPU)

WOD B:

5 Rounds for Time (CrossFit mainsite WOD for 5/4/15)

*15 KB Swing (70/53)

*15 Deficit Push-Up (hands on plates (45/25): chest-2-floor)

*400m Run

WOD C: FINISHER (only if you complete WODs A & B in 50:00 or less)

10 min. AMRAP (inspired by “Nasty Girls V2” from CrossFit mainsite 5/2/15)

*10 alt. Pistol

*5 Hang Power Clean (155/115)

*2 Muscle-Up (sub 1: 2 x Bar M-Up, sub 2: 2 x Body Blaster (Burpee-Pull-Up + K2E))

Coaching Note: Athletes may choose to start with either WOD A or WOD B.  If there are too many people beginning with WOD A (not enough rowers), athletes may begin with any movement within the WOD and proceed in order until 5 rounds are completed.

SCORE = 

1. Time for WOD A
2. Time for WOD B
3. Total Rounds + Reps for WOD C