Monday, Apr. 30th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Air Squats

Faster Row
Push-up to Down Dog

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Back Squats
1 x 5 @ 80%
1 x 3 @ 90%
1 x 1 @ 100%
1 x 1 @ 101%

Then

5 x 2
BHN Push Press @ 65%

C) WOD

3 RFT:

50 Air Squats
35 Push-ups
20 Pullups