April 28, 2016 

April 28, 2016

Warm Up-

Warm Up-

3″ Row, then straight into:

2 RNFT:

3 x 5 sec up/down Air Squats

5 x Strict Toes 2 Bars

10 x PVC Pass Throughs/Wrap Arounds

10 x PVC Good Mornings (Pause at Bottom)

10 x Spidermans

Strength-

Back Squat:
Set 1 – 5 reps @ 65%, Set 2 – 4 reps @ 75%, Set 3 – 3 reps @ 80%, Set 4 – 2 reps @ 85%, Set 5 –

1 rep @ 90%, Set 6 – 5 reps @ 75-85%

Rest 2″ Between

WOD-

2 RFT:

25 T2B

25 Wall Balls 20/14

25 Box Jumps 24/20

25 KB Swings 53/35