Thursday 041317


Published April 13, 2017


PreWod

Warmup: (15 min)
ROM then 400m Run followed by
2 rounds:
15x S2OH (45/35)
10x Front squats (45/35)
5x thrusters (45/35)

Skill Practice: Hand Stand Pushup, Strict Pullup (10 min)

Gymnastics: 16 min. EMOM:
Even: 5-7 HSPU
Odd: 5-7 Dead hang Pull up

Metcon: Partner 7 rounds for time: (13 min time cap)

16x KB Swing (55/35)
16x Burpees
16x Shuttle Sprints (1 sprint = 50ft)

***Score time or reps 1 round = 48 reps ***



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