Thursday April 11, 2019

Warm Up
3 Rounds with empty bar, then one round with light weight
15 Good Mornings
25 Walking Lunge Steps
5 Hand Release Push Ups
SWOD:
Deadlift
3×12 @50-55% of 1RM
For Speed
WOD:
18min AMRAP
150 Double Unders
50 KB Swing (44/26)
100 KB Hang Clean and Jerks (44/26)
50 Lateral Skiers (18/12)
150 Double Unders
PWOD:
AMRAP 8 Minutes
Max Cals on bike
Share work with a partner, switch anytime