Friday, April 3, 2015

Posted: April 3, 2015 by jmdimitri in WOD

Bent Row

5 x 5 AHAP 

.

For time:

400m run (buy in)

4 RDS: 

5 Burpees

6 Power Snatches (95/65)

7 Pull ups

400m run (cash out)

Fitness Option:

400m run (buy in)

4 RDS: 

5 Burpees

6 Deck Squats (25/35)

7 Ring Rows

400m run (cash out)

———————————————-

Oly (6pm)

A) Sotts Press

4×4 start with bar or PVC 

B) Snatch

3/60 (no hookgrip no footwork first two sets)

3/70 

2/80 

2/85 

4×1/90

C) Fr Sq w 2sec pause

4×4 75

F) 4 supersets

10-unbroken bent row

10-plyo pushups 





Our kids doing 15.5

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