Apr 2017

wod 20170430

“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
Every 2 min for 12 min, of:
Back Squat x 8 reps @heavy

C:
Run and get Fran in pairs of 2

For Time, of:
Run x 400 meters
Thrusters x 21 reps
Pull-Ups x 21 reps
Run x 400 meters
Thrusters x 15 reps
Pull-Ups x 15 reps
Run x 400 meters
Thrusters x 9 reps
Pull-Ups x 9 reps
* Both athletes have to run 400 meters every time

D:
2 sets, of:
Couch stretch x 30+30 sec