Thursday 042017


Published April 20, 2017


PreWod

Warmup: (15 min):
Hip and Shoulder mobility followed by:
2 rounds:
250m Row/500m bike
50ft Bear Crawl
20x Push up

Strength: Bench Press (20 min):
5@80%, 5@80%, 5@80%, 5@80%

Metcon: 3 RFT 15 min time cap
10x Power Snatch (95/65)
20x Slam Ball (30/20)
30x Wall Ball (20/14)
*score time or reps; 1 rd = 60 reps

Accessory: 5 rounds:
400m Sprint, 1:1 work rest ratio



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