Friday.April 28.2017

Warm Up

Coaches choice

Strength

Superset
3 sets x 12 reps

A1. Skull Crushers
A2. Dips (Use parallel bars, scale with bench or box dips, ring push ups or push ups) 

:90 sec rest between sets
*Would like the reps to be unbroken for 12

WOD

30 MIN AMRAP for Quality

200m Single Arm Farmers Carry w/ KB (53,35) 
4 Rope Climbs (scale with 4 chin ups or 4 banded chin ups or 4 barbell curls) 
100' duck walk @ parallel
:45 sec low plank hold