Friday 041417


Published April 14, 2017


PreWod

Warmup: (15 min)
ROM then 400m Run followed by
3 rounds: Cindy
5x pullups
10x pushups
15x AS

Gymnastics (A) 5 rounds: (3 min 20 sec)

:20 Arch Hold
:20 Hollow hold
:20 Rest

Gymnastics (B) 5 rounds: (15 min time cap)

1 min 30 sec Double under
4 Pistols
1 min. Rest

*score time or reps 1 round = 4 reps

Metcon : (12 min time cap)

21-18-15-12-9
Deadlift (155/105)
Box Jump (24/20)

***score time or reps**



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