4 April

Training (130p)

Warm-Up

A. 500m Row

B. 9m Z1 Warm-Up

C. Mobility

WOD

12 min amrap @80%
5 squat cleans 135#
5 hspu
Run 400m
Rest 5 min
*3+200m Row

Row 12 min @80%
Rest 5 min
*1:52 Average/3,207m

12 min amrap @80%
5 DL 225#
3 muscle ups
10 GHD sit ups
30 double unders
Rest 5 min
*4+3Mups

Airdyne 12 min @80%
Rest 5 min
*240 Average Watts/213 Calories

12 min amrap @80%
8 hang squat snatch 95#
8 burpee chin ups
Run 400 meters
*2+300m

Post WOD Work

*HS Walk

*Today was a rough one, weight being heavier, definately felt the extra weight and it was brutal.