Apr 2017

wod 20170413

“A:
3 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Jumping Air Squats x 10 reps

B:
3 sets, of:
Bridge ups x 3 reps

C:
3 sets, of:
Kettlebell Sumo deadlift high pull x 12 reps

D:
“”Hammer””
5 Rounds For Time
Power Clean x 5 reps
Front Squat x 10 reps
Jerk x 5 reps
Pull-Ups x 20 reps**
90 Seconds Rest
* Timecap 20 min
** if you dont have pull-ups scale with ring rows, if you have pull-ups work on your pull-ups

E:
3 sets, of:
Nordic Hamstring x 3 reps”