Tuesday 04212015

A) Warm Up:
10 minutes on Assault Bike
*Notes: Easy pace. Talk/Catch up with someone while you warm up.

B) BB Gymnastics:
1) 5 minute EMOM of: 1 Clean + 2 Push Jerk – AHAP
-rest as needed-
2) 5 minute EMOM of: 2 Power Cleans + 1 Push Jerk – AHAP

C) Strength:
5 x 3 – Back Squats

D) WoD:
10 minutes to complete
5 Rounds of
200m Run
10 Deadlifts @50%
*If completed before time, rest the remainder time. Then
10 minutes to complete
500m Row
20 Over the Rower Burpees
500m Row
*If completed before time, rest the remainder time. Then
10 minutes to complete
3 Rounds of
20 HSPU
80 Double Unders
*Notes: Score your rest time.

E) Extra:
3 Rounds of
4 Rope Climbs
12 Push Press (115/75)
15 GHD Sit ups

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