Monday 042417


Published April 24, 2017


PreWod

Warmup: (15 min)
5 min dynamic hips and shoulder mobility
remaining time:
400m run/500m row/1000m bike followed by:
2 rounds:
10 push ups
15 mountain climbers
20 AS

Skill: (10 min)
Double unders or pullup progression

EMOM: (12 min)
Even: Pull up bar holds- :10 @ Bottom/ :10 @ Top (chin above bar)
Odd: 30 DU/90 Single Unders

Metcon: 4 Rounds For Reps:
-3 min per round-
4x Power Clean (155/105)
Max Burpee Box Jump (24/20)
2 min. Rest between rounds.
***Score total burpee box jumps***



Leave a Comment: