May 10, 2016

 In W.O.D.

Warm up:

3 min row

8 Front Sqts PVC-BAR

8 Jerks PVC-BAR

:20sec HS Hold

x2

 

Strength:

6 min EMOM

2 Clean & Jerks @80%

 

WOD:

400 M run

10 HSPU

20 Alt. Pistols

30 KB swings 53/35

400 M run

30 KB swings 53/35

20 Alt. Pistols

10 HSPU

400 M run

For time

 

Cool Down:

10 Roll outs on wheel or bar with 45’s

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