Thursday 20th November 2014

Warm-up: 2k Run > 30 Squats > 1 long Wall-creeper
WOD: RXIT Nation series "wow 3"
WOW 3.1 - 9min AMRAP
Rx: 4 Ring Muscle Up + Forward Rolls, 8 Shoulder > OH (80/50kg), 16 Weighted Pistols (24/16kg)
L1: 4 Jumping Ring Muscle Up + Forward Rolls, 8 Shoulder > OH (65/35kg), 16 Goblet Squats (24/16kg)
L2: 4 Ring Dips, 4 Forward Rolls (floor), 8 Shoulder to Overhead (50/30kg), 16 Goblet Squats (16/12kg)
L3: 4 Banded Ring Dips, 4 Forward Rolls (floor), 8 Shoulder > OH (40/25kg), 16 Goblet Squats (12/8kg)
Score=total reps completed
 1min Transition 
WOW 3.2 - 2min CUMULATIVE WEIGHT BACK SQUAT
 You have 2 minutes to achieve a maximum cumulative weight performing back squats. 
The same bar from WOW 3.1 is to be used for WOW 3.2. You can choose the weight
Score=cumulative weight total