Monday 04202015

A) Warm up:
500m Row
– then 2 Rounds –
10 Empty Bar Thrusters
5 Pull ups

B) BB Gymnastics:
1) 7X2 Hi-Hang Snatch – AHAP
2) 5X3 Snatch First Pulls – +5-10# heavier than last week

C) Met-Con:
500m Row
25 Chest to Bar Pull Ups
50 Walking KB Farmer Carry Lunges (53/35)
25 Chest to Bar Pull Ups
500m Row

D) Interval Work:
15-12-9
calorie bike
HSPU
*Rest 1 minute
15-12-9
Calorie Bike
KB Swings (70/53)
*Rest 1 minute
15-12-9
Calorie Bike
Power Cleans (135/95)

E)Pain Wod:
40 Burpees
50 Double Unders
30 Box Jumps (24/20 inches)
50 Double Unders
20 Burpees
50 Double Unders
10 Box Jumps
1000m Row

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