WOD 4/18/17

PRE CLASS WARM UP

1000m Row
20 Deadlifts (45/35)
15 Front Squats (45/35)
20 Push Press (45/35)

OLY LIFTING

10m EMOM

 

3 Sn. Grip D/L
2 Power Snatch
1 Overhead Squat

METCON

 

15m AMRAP

200m Run
9 Overhead Squats (95/65)
12 Pull Ups

ADVANCED

15m AMRAP

200m Run
9 Squat Snatch (135/95)
9 Bar Muscle Ups

POST CLASS

Roll Out
– Hips
– Low Back
– Shoulders