Tuesday, April 5, 2016

Warm Up: 500 m Row

then 2 rounds of

  • 10 Banded Pass Throughs
  • 10 OVH Squats
  • 10 Banded Good Mornings
  • 10 HRPU

Strength/Skill:

EMOM – 12 min (4 rounds each)

Min 1: 10 Single Arm Romanian KB Deadlifts 45/35 (5 reps per arm)

Min 2: 20 sec Hold Plank on Elbows

Min 3: 6 Strict Pull-Ups (use band if needed)

WOD: 3 RFT

20 KB Swings 45/35

10 Burpee Toes to Bar

2 Rope Climbs 15’/14′

* 13 min time cap