RX:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Stop at 20 minutes.

SCALED:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 95/55 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 115/75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 135/95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 155/115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 185/135 lb.

Stop at 20 minutes.

RED (RX):
For Time:
60 Toes-to-Bars
**Every time you drop, perform 10 Weighted Sit-ups (with a MB, 20/14)

SCALED:
For Time:
60 Lying Toes to Bar
**Every time you drop, perform 10 Sit-ups

We will be beginning a March Ab Madness Challenge. More details coming soon. Be sure to log your score on this wod. It will be the benchmark for the start and end of the challenge. 

RED (RX):

AMRAP in 20 Minutes:

20 Lateral Burpees Over the Barbell

20 KB Swings (24/16 kg)

10 Shoulder-to-Overhead (155/105 lb.)

WHITE:

AMRAP in 20 Minutes:

20 Lateral Burpees Over the Barbell

20 KB Swings (24/16 kg)

10 Shoulder-to-Overhead (115/75 lb.)

BLUE:

AMRAP in 20 Minutes:

20 Lateral Burpees Over the Barbell

20 KB Swings

10 Shoulder-to-Overhead

Strength:
Thruster
7-5-5-5-5-3-1

Metcon:
5 Rounds Each for Time:
250-m Row efforts
*Partner up—while one person works, the other rests. Roughly 90 sec. rest each between efforts.

RED (RX):
5 Rounds for Reps:
Min. 1: 10 SA DB OH Squats (50/35 lb.)
Min. 2: 10 Burpees
Min. 3: Max Over/Unders (24/20 in.)
Min. 4: Rest

WHITE:
5 Rounds for Reps:
Min. 1: 10 SA DB OH Squats (40/25 lb.)
Min. 2: 8 Burpees
Min. 3: Max Over/Unders (24/20 in.)
Min. 4: Rest

BLUE:
5 Rounds for Reps:
Min. 1: 10 SA DB Front Squats
Min. 2: 6 Burpees
Min. 3: Max Over/Unders
Min. 4: Rest

Strength:
Power Clean and Jerk
Work up to heavy 1 rep

Metcon:
“Gwen”
15-12-9 for Time:
Clean and Jerks
*Unbroken sets.
*As heavy as you can go.