Friday.April 21.2017

Warm Up

2 Rounds for Quality

8 One arm Strict Press/side 

8 One arm High Pull 

10 Weighted Kossack Lunges

Pre-WOD

With Empty Bar

5 Strict Press w/ 3 sec pause @ top 

5 Push press w/ pause in dip

5 Push press

WOD

0-5 Mins

50 KBS-American (53/35)

5-10 Mins

Row 1000m

10-15 Mins

AMRAP 5 MINS

8 Box Jump Overs (24/20) 

8 Suitcase Deadlifts each side (53/35) 

16 Ab-mat sit ups

For big groups. 1/2 the group will start on the row and do the KBS second.