April 7, 2016

 In W.O.D.

Warm Up:

2 min jump rope

Ladder drills

8 Jumping sqts

8 Good Mornings w/band

4/4 Clean and Press w/DB

x2

WOD:

21 min AMRAP

400 M Run

3 Rope Climbs

6 Pwr Cleans 165/105

9 Ring Dips

200 M Farmers Carry 70’s/53’s

Cool Down:

45 sec plank hold w/35/15 on back

x3

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