MONDAY 4-30-18

Warm up:

2/3 Rounds 

250 M Row (OR) 200 M Run 

:30 Hollow Hold 

7 Strict Pull Ups 

10y Spiderman Crawls W/ Elbow To Drop 

10y Knee Hug To Horizontal Lunge Twist 

Mobility: Coach’s Choice

WOD A:

Superset: 

A.10 Weighted Step Ups (5 ea. leg to 24/20) – as heavy as possible each set with barbell in the backrack position 

B. Max Chin Ups

WOD B:

AMRAP 10 Min.

5 Shoulder to Overhead (115/75) 

10 Deadlifts (15/75) 

15 Box Jumps (24″/20″)

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