April 10, 2017 

April 10, 2017

Warm Up-

400m Run, or 500m Row

3 RNFT:

3 Walkouts

6 Russian Baby Makers

9 Sit Ups

:20/side Samson Stretch

Strength-

Every 90 Seconds to 2 Minutes (9 total Sets), Back Squat:

Wave #1

Set 1: 6 Back Squats @ 63%

Set 2: 4 Back Squats @ 68%

Set 3: 2 Back Squats @ 73%

Wave #2

Set 4: 6 Back Squats @ 68%

Set 5: 4 Back Squats @ 73%

Set 6: 2 Back Squats @ 78%

Wave #3

Set 7: 6 Back Squats @ 73%

Set 8: 4 Back Squats @ 78%

Set 9: 2 Back Squats @ 83%

WOD-

12 Power Cleans (135/95)

12 Burpees

12 Push Jerks (135/95)

12 Box Jump Overs 24/20″

3RFT