THURSDAY 4-25-19

WARM UP

5 Rounds Row

50: sec easy

10: sec Hard

2X

10 SHPT

10 OHS

10 Sots Press

10 Step ups

3 Wall walk

Ring Row

10 Squat Therapy

Wod Prep

spend this time building up to weight

5 cal Row

5 OHS

5 BJO

5 HSPU

REST 2 min then

5 of each

Row

Power snatch

Burpee over bar

Pull-up

Conditioning WOD

A. 4 total intervals, alternate A1 / A2


A1. 4-minute AMRAP

12 – 9 – 6

(cal) Row

OHS 95/65lbs

Box jump over 24/20”

Handstand push up

Rest 3-minutes before A2

A2. 4-minute AMRAP

12 – 9 – 6

(cal) Row

Power snatch 95/65

Bar facing burpee

Pull up

Rest 3-minutes before A1

Flow. A1 – A2 – A1 – A2

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