FRIDAY APRIL Fools Day

4-1-16

FRIDAYYYYY

WARM UP
100 m run
3 DiverBombs
3 wall walks
10 Lunges w trunk twist
10  spiderman PU
10 plank windmills

STRENGTH In 12 Min
PUSH PRESS
Build to a heavy 3 RM

PARTNER WOD
20 MIN AMRAP
-200 m Run
-1 Rope Climb
-12 HSPU (sub with 12 L -Seated DB Press)
* 1 Partner Completes 1 Round then tags Their partner!!
* If doing it Solo.. Then rest the amount of time it took you in the Round.

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