April 17, 2017 

April 17, 2017

Warm Up-

2 RNFT:

1 Minute Row

1 Minute Alternating Spider-Man w Reach

1 Minute Sit Ups

Strength-

Back Squat

Wave #1
Set #1    6 x 66%
Set #2 – 4 x 71%
Set #3 – 2 x 76%

Wave #2
Set #4 – 6 x 71%
Set #5 – 4 x 76%                                                               Set #6 – 2 x  81%

Wave #3

Set #7 – 6 x 76%                                                               Set #8 – 4 x 81%                                                               Set #9 – 2 x 86%

WOD-

10 Minute AMRAP:

15 Wall Balls 20/14″

10 Toes 2 Bar