Friday 04-27-18 S

Thursday, April 26, 2018

Warm Up (start asap):
400 M Run @ Z1 pace 
Prayer Holds & Static Hang 
+
Grab Med Ball @ 12/8-16/12 (you can share)   
+
37 Minute Running Clock: 
Warm Up WOD:  

12 Mins @ EASY EFFORT: 
8 Ring Rows (adv. 4/3 strict pull ups)  
10 Calorie Row  
12 Wall Balls 16/12   
+
3 Min Rest (set up) 
Set up Squat Rack & Grab 1 DB 55/35 
+
Strength: 
12 Min Running Clock: 

5,5,3,3, Back Squats, as quick build (60/65/70/75%)     
30-45 Sec SA Farmers Carry @ 55/35 (30-45 per arm)   
- stay indoors for the farmer's carry (bw sets/3 total) 
- based on a 315/215# BS; 60% is around 190/130lbs +or-
  
+
3 Min Rest (break down racks)  
Use Same DB for this wod
+
Scored WOD: 
7 Min AMRAP of: 

35 DB Snatches @ 55/35  (alt every 5 reps)
35 T2B (mod: V-Ups)      
- feel free to work from the hang position 

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