Tuesday April 9, 2019

Warm Up
Group Dynamic then, 2rounds of
AMRAP 4 Minutes
Run 200m
Max Rep Wallballs (light)

Metcon Prep:
1 rounds light weight
5 clean and jerk
5 deadlift
5 scaled hspu
5 snatch
then increase to WOD weight
1 round
5 clean and jerk
5 deadlift
5 HSPU
5 Snatch

Metcon:
For Time
40 Clean and Jerks 115/75
then
40-30-20
Deadlifts 185/125
Handstand Push Ups
then
40 Snatches 115/75
Share the work with a partner, switch working athletes anytime.

PWOD:
4×15 Sandbag Squats AHAP
Rest as needed

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Tuesday April 9, 2019

What Our Members are Saying