WOD | April 24, 2017

WOD:

"Nate"

AMRAP 20

     2 x Muscle Up

     4 x HSPU

     8 x KBS (70/53)

 

EXTRA WORK:

Conditioning:

Teams of 3:

2 Rounds

     Each partner gets a 3:00 Clock...

     P1: 500m Row

          AMRAP Thrusters (115/75)

     P2: 350m Row

          AMRAP Thrusters (135/95)

     P3: 200m Row

         AMRAP Thrusters (155/105)

 

Mobility:

     4-5 min Roll Lats

     2:00 Banded OH Distraction

 

VERGE STUFF: 

Manion WOD: Saturday, April 29. Register here