WOD 4/20/17

PRE CLASS WARM UP

1000m Row
Oly Warm Up

OLY LIFTING

10m EMOM

Clean + Hang Power Clean + Jerk

METCON

1000m Row, Then:

3 Rounds

10 DB Snatch/arm (35/35)
20 Wallball (20/14)
10 Box Jumps

Then, 500m Row

ADVANCED

1000m Row, Then:

3 Rounds

10 DB Snatch/arm (55/35)
20 Wallball (30/20)
10 Box Jumps

Then, 500m Row

POST CLASS

Coach Led Band Stretching