Monday April 16th, 2018
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Category: WOD

Monday April 16th, 2018

Warm up-

3 rounds

:45 Row

:15 Rest

:45 Jump rope (:30 single unders and :15 double under practice)

:15 Rest

:45 5 Push ups + bear crawl

:15 Rest

*Start at any movement.

2 rounds

:45 Box shoulder stretch

:30 Bar hang

WOD- 15 Min Cap

For Time:

1000m Row

100 Double unders

50 Push press 95/65

100 Double unders

*RX + Every Time you break on DU’s 5 Push Press, every time you break on push press 30 DU’s

Skill- 

10 Min EMOM

Odd: 3 Weighted Strict Pull ups

Even: 6 DB Z Press

*Build to a max on the Strict Pull ups

Post WOD-

4RNFT

10 DB Bench Press

10/10 DB Rows

:30 HS Hold

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