Wednesday April 18, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec/arm banded lat stretch, 30 sec BB deadlifts, 20 sec hanging shrugs, 20 sec tubing back flies

WOD 

30 min AMRAP

5 Deadlifts (275/185) (205/135)
400m Run
5 Rope climbs (Mod: 2 rope pulls or 2 tire pull)
400m Run
5 Muscle-ups (Mod: 8 ring or box dips or 10 close grip push-ups)
400m Run

Post WOD: Coaches led stretch