WOD | April 10, 2017

WOD:

A1. Back Squat

      4 x 8 @ 70%

A2. Muscle Up/ Pull Up

      4 x 10-12

A3. KBS

      4 x 25 (70/53)

 

EXTRA WORK:

Conditioning:

4 Rounds

     AFAP...

     10/8 x Cal Bike

     4 x Burpee Box Overs (24/20)

     8 x Deadlift (225/155)

     *Must jump completely over the box

Rest 4:00

 

Mobility:

     2:00 Quad Smash ea

     2:00 Lat Smash ea.

VERGE STUFF: 

Manion WOD: Saturday, April 29. Register here

We would always rather you be at the gym than not. April begins our VA4OC. Come often and make sure to sign into classes!