WOD - 3. April 2017

Warm Up (10 minutes):


Animal walks

8 min AMRAP:

15m Forward Bear crawl 

15m Backward Bear crawl

30m Forward Lunge 

30m Backward Lunge

Main Class (40 minutes)

Strength:

1. Back Squat:
1.1 Build to a heavy set of 5 

1.2 Do 5 more sets of 5 at the weight of 1.1

Workout:


2007, for time:

1000m Row

Then 5 rounds:

25 Pull ups (scale ring rows / jumping pull ups)

7 Power Jerks Rx 60/45kg

Time Cap 15 minutes. 

Accessory (10 min):


1. Straight arm strength - 5 rounds, members can start at different stations 

1.1 30m heavy KB overhead walk, one arm down, the other arm back

1.2 30 sec wall facing HS hold