Tuesday 4.21.15 WOD

Dynamic Effort Upper

Strength

Bent Over Row (6×3 @ 75% 1RM)
**Superset bent over rows with pull ups

Strength

Pull-ups (6×3 banded – strict – kipping)

WOD

“Surfin’ Bird”
12min AMRAP
3 Power Snatches (115,65)
10 Wall Balls (20,14)

$ Out

4×15 Barbell Overhead Sit Ups
**Anchor feet


By | 2016-10-20T15:17:47-04:00 April 20th, 2015|WOD|Comments Off on Tuesday 4.21.15 WOD