April 22, 2016

 In W.O.D.

 

Warm up:

400 M run

8 OHS PVC-Bar

8 Russian KB swings

8 Ring Dips

x2

Strength: OHS

8 sets of 2 starting at 70% work up to a hvy last 2-3 sets

WOD:

12 KB swings 70/53

200 m run w/KB

6 Man Makers 30/20 DB’s

4 rds For time

Cool Down:

2 min Max sit ups

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