April 18, 2017

April 18, 2017

4 min clock:

5-4-3-2-1

push ups

jumping air squats

tuck ups

+

max effort wall sit or stone chair


Back Squat - 5 min wu + 10 min emom x 2 @ 70-80%


Single Arm Dumbell Press -4 min wu + 3 sets of 15. new set every 3 mins.


partner wod
for time:
27 cal Row
27 wall balls 20/14
21 cal Row
21 wall balls
18 cal Row
18 wall balls
15 cal Row
15 wall balls
12 cal Row
12 wall balls notes :
scaling -weight of wall ball
rx+ - : 12 ft target + assault bike

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