WOD 4/21/17

PRE CLASS WARM UP

3 Rounds

200m Row
12 KB Swings (35/25)
12 Hanging Knee Raise

STRENGTH

Deadlift – 3×8
– High tempo

METCON

20m AMRAP

400m Run
10 Thrusters (95/65)
20 Lunges (45/25 Plate)

ADVANCED

20m AMRAP

400m Run
10 Thrusters (135/95)
20 Lunges (45 Plate)

POST CLASS

Roll Out
– Hips
– IT Band
– Back
– Lats