April 29, 2016

Warm up

WOD specific prep:
4 rounds: start with barbell, increase wts/rds
8 RDL
6 high hang power clean
4 strict press/push press

WOD:
7:00 AMRAP #1
9 hang clean 155/105
6 thrusters
3 clean & jerk

3:00 rest

7:00 AMRAP #2
250m row
5 hspu

3:00 rest

7:00 AMRAP #3
50 airdyne strokes
8 Deadlifts (255/160)
2 rope climbs

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