Friday, April 22, 2016

Warm Up: 500 m Row

then 2 rounds

  • 10 Pass Throughs
  • 10 KB Swings
  • 10 AMSU
  • 10 Iron Cross

Strength/Skill:

Every 3 min for 9 min – 10 Back Squats @ 70-75% of Mondays

Every 2 min for 6 min – 2 Jerks @ 65-70%

WOD: For time

Buy In: 100 Double Unders (200 Singles)

60 AMSU

50 Goblet Squats 45/35

40 HRPU

30 Hang Pwr Snatch 75/55

20 Front Rack Reverse Lunges 75/55

10 Ring Dips

Cash Out: 400 m Run