Sunday 4.17.16 WOD

Competition Day!

**Have your barbell loaded for WOD #1 before class starts

Warm-up

AMRAP until class time
5 Cal Row
10 Sit Ups
15 Air Squats

WOD

“No Retreat, No Surrender”
— 0-18min —
For Time:
18 Thrusters
400m Run
18 Power Cleans
18 Front Rack Lunges (L+R=2)
18 Power Cleans
400m Run
18 Thrusters
**Loading: (95,65,75,55)
–18-36min–
For Time:
5 Rounds
25sec. ‘L’ Hang
3 Clean and Jerks
**Loading: (185,135,155,105)
–36-54min–
For Time:
“Amanda”
9-7-5
Squat Snatch
Muscle Ups (bar or ring)
**Loading: (135,95,115,75)

$ Out

4×20 Partner Leg Throws

 

By | 2016-04-16T15:59:00-04:00 April 16th, 2016|WOD|Comments Off on Sunday 4.17.16 WOD