April 5, 2017 

April 5, 2017

Warm Up-

1 Lap Run

3 RNFT:

3 Sumo Stance Walkouts (w Push Up)

6 Sit Ups

9 Russian KB Swings 44/35

:20 Plank Hold (arms extended)

Strength-

Bench Press x 5 Reps

*Super Set with 10/side DB/KB Bent over Rows

-5 Sets, Rest 2 Minutes after Rows-

**Build across Bench Press Sets, finishing with heaviest Set.  Use Boxes for Rows

WOD-

In Teams of 2:

3-6-9-12-15, etc Reps of:

Row Cals

KB Swings 70/44

Abmat Sit Ups

15 Minute AMRAP

*One Partner completes entire Round, before switching to other Partner where they complete entire Round.  Both Partners must complete each set of Reps, before moving on to next Set.

Example: Partner 1 completes 3 Reps of each movement, then Partner 2 completes 3 Reps of each. Partner 1 then does 6 reps, & so on!