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04
25
2017

WOD 04.24.17

Strength:

Back squat, 5-5-5-5-5

WOD:

4 rounds for time:

400m run

5 bar muscle ups/7 jumping bar muscle ups 

10 Back squats, 50% of 5RM
Post loads and times to beyond the whiteboard. 

****

04
24
2017

WOD 04.23.17

Warmup:

Foam rolling barrage, 2 minutes each side:

IT bands

Adductors 

Calves

Lats

Buy in/cash out:

1000m row for time

WOD:

AMRAP in 20 minutes:

10 Wallball, 20/14lba

20 Russian twist, 20/14lbs

10 Wallball sit-ups, 20/14lbs

20y Bear crawl

Post total rounds to beyond the whiteboard. 

****