Wednesday May 23, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m jog, 15 leg swing/leg, 10 plate counter weight air squats, 10 BB pause back squats, 10 hanging shrugs, 5-10 sec chin over bar hold

SOD

5 x 3^ Back Squat AND 4 x 15 Tubing Bent over Swimmer Rows (18 min)

WOD

20 minute AMRAP
400m Run
4 OHS (135/95) (RX+ 155/105)
8 Pull-ups (RX+ C2B)
RX++ = You did both movements RX+