Monday, April 27, 2015

Posted: April 27, 2015 by jmdimitri in WOD

Front Squat

4 x 3 AHAP

.

Fight Gone Bad

3 Rds, 1 min/station, 1 min rest after ea rd 

Wall Balls (14/20)

KB Sumo DL Highpulls (55/70)

Box Jumps (20/24)

Push Press (55/75)

Row for Calories 

**Score is Total Reps for 3 Rds



Oly (7pm)

1) 2sec Pause in dip Jerk

5×2/75% increase ea set (finish @ 85-90%)

2) Hip Sn+Sn 

*no feet

3×3/70%

2×2/75

2×1/80

3) Back squat

20/ +5# from last set

4) 4 Supersets

10-bent row AHAP (with control)

10-plyo pushups to plate 

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