Apr 2017

wod 20170405

“A:
2 sets, of:
Bear Crawl x 10 meters
Banded lat pulldowns x 20 reps

B:
3 sets, of:
Skin the cat x 3 reps
*scale with inverted hang (knees tucked)

C:
Every 2 min for 10 min, of:
Front Squats x 5 reps @Heavy

D:
Every minute, on the minute, for 21 minutes:
#1 – 15 Unbroken Wall Ball Shots
#2 – 12 Kettlebell Swings (A)
#3 – 9 Burpee Box Jump-Overs

E:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”