April 20, 2015

Warm Up-

3″ Run

3RFQ:
10 Barbell HBBS

:30/side dynamic leg swings

10 Barbell Strict Press

:30 HS Hold

 

Strength-

5 RDS:
3 x HB Back Squats @ 70-80% (must be able to move load quickly)
10 x Thrusters @ 95/65

*Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

 

WOD-

400m Run

4 Rope Climbs (20 Strict Pull Ups)

40 Pistols (Alt Legs)

40 KB Snatches (Alt Arms) 53/35

400m Run

For Time

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282