Sunday, April 10, 2016

Monday, 4/11/2016

Warm Up:  2 rounds: Assault Bike x20, Pull Ups x7,  Push Ups x10

Strength: Front Squat 10x3  HEAVY then
               3x20 GHD's rest 1:00 min between

Accessory: 3 sets of max reps of HSPU

WOD: Complete for max reps:

5 Mins of: Max calories on Row
Rest 30 Seconds for transition

4 Mins of: Max Kettles #35/53
Rest 30 Seconds for transition

3 Mins of: Max Wall Balls #14/20
Rest 30 Seconds for transition

2 Mins of: Air Squats
Rest 30 Seconds for transition

1 Min of: Max Double Unders
(NO SINGLES) it's only a minute

Post reps for each movement


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