Thursday April 19th, 2018
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Category: WOD

Thursday April 19th, 2018

Warm up-

400m Run/Row

10/10 Single arm overhead squat or Goblet Squat

10/10 Single arm front rack kettlebell lunge

10/10 Kettlebell row

400m Run/Row

Then:

2 Rounds

10 Ring Rows

5 Kip Swings

10 Jumping Squats

5 Pull ups

1o Empty BB Back Squats

5 C2B Pull ups

*prep for WOD

WOD-

21-15-9

C2B Pull ups

*50ft Front Rack KB Carry after each set of C2B 70/53

Back Squats 185/125

*50ft KB Farmer Carry after each set of BS 70/53

Post WOD-

30-20-10

Cal Ski

Ball Slams

Triple the reps Plank (1st round :90, 2nd 1:00, 3rd, :30)

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