Saturday 04182015

A) BB Gymnastics:
7 x 1 – 2 Front Squats + 1 Push Jerk
*Notes: no more than 85% of Jerk 1RM.

B) Pain WoD:
2 Muscle Ups
15 Clean & Jerk (135/95)
10 Wall Balls (30/20)
20 Double Unders
2 Muscle Ups
10 Clean & Jerk (135/95)
20 Wall Balls (30/20)
40 Double Unders
2 Muscle Ups
5 Clean & Jerk (135/95)
30 Wall Balls (30/20)
60 Double Unders

C) Interval Work:
5 Rounds
5 Overhead Squats (115/75)
150m Row
*rest 45 seconds between rounds

D) Endurance:
1 mile run
50 Burpees
*Notes: Keep it at a conversational pace

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