4/11/14 WOD

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FUNCTION

A1. 4 x 16 DB/KB Walking Lunges (L1- 53/35, L2- 70/53)- rest 30 sec.

A2. 4 x max reps Ring Push-ups- rest 30 sec.

B1. 4 x 12 Alternating DB Snatch (goal is between 25-30% of BW)- rest 30 sec.

B2. 4 x 20 GHD Sit-ups- rest 30 sec.

C. 3 x 300yd Shuttle Runs- rest 1 min b/t efforts (goal is to be within 0-3 seconds of first time)

-be strict with your rest intervals throughout.

DRIVE

A. 7 x 2 Tall Snatch- heavy as possible but perfect- rest as needed.

B1. 5 x 3 Push Press- heavy as possible- rest 60sec.

B2. 5 x 4 Tempo Back Squat @75%- rest 60 sec (5 count in bottom)

C. 10 min AMRAP

20 Wall Ball-20/14 (10’/9′)

10/8 Ring Dips

250m Row

Posted on: April 10, 2014admin

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