April 4, 2017 

April 4, 2017

Warm Up-

500m Row (slow)

3 RNFT:

5 Pushups, 7 Sit-Ups, 9 Banded Good Mornings,
12 Slow Air Squats, 1 x 20 sec Samson Stretch/ each side

WOD-

5 Minute Max Burpee box jump Overs 24/20″

Rest 5 Minutes

4 Minute Max 10m Shuttle Runs

Rest 4 Minutes

3 Minute Max Power Cleans 155/105

Rest 3 Minutes

2 Minute Wall Balls 20/14

Rest 2 Minutes

1 Minute Max HSPUs

*Score each Movement separately