April 2016

Strength Back Squat A. 12 minutes to build to heavy set of 5 @ 9 RPE B. 4 x 5 @ 80% of A Conditioning  4 rounds: 400m Run 15 Should-to-Overhead (115#/78#) 15 Box Jumps -Rest 90 seconds between rounds.

Endurance/Agility Choose one of the following: A) 5 x 200yd Shuttle Sprint (10 x 20 yd lengths) Rest :90 between sets -OR- B) 5 x 250m Row – Max Effort Rest 1 minute between sets Partner WOD 20 minute AMRAP – Alternate rounds of: 10 Alternating KB/DB Snatches (5 each arm) 10 Push-ups 10 Pistols/Weighted