April 24, 2015 

April 24, 2015

Warm Up-

3″ Row/Run

2RFQ:
10 Barbell DL
:30/side dynamic ankle work
10 Barbell Lunges
:45 glute bridge hold

Strength-

5RDS:
3 x Sumo DL @ 75-85%
10 x Barbell Box Step Ups AHAP

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

WOD-

5 Squat Cleans 115/75, ADV= 135/95

100m Run

5 Squat Cleans

50m Single Arm Farmer’s Carry (Right Arm Down, Left Arm Back) 53/35

5 RFT