Monday, April 13, 2015
A. Back squat @ 40X1; 5-7x 4; rest 2min
B. Wt Pull up @30X1; 3-5 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1min bw arms
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12min EMOM
min1-- Pendelay Row x 8 --build each rd
min2-- KB Thrusters #44/h x amrap in 30sec
rest 2min
5rds--EASY pace
1min Row
1min Abike
1min Skip rope
1min SA FW #70 (switch hands after 30sec)
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A. 4x7 @225
B. @25 x5, x5, x5, x4
C. @12#
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12min EMOM
min1-- P Row x 8 --115, 125, 135, 137.5 140, 145
min2-- 4, 6, 7, 6, 5, 5
rest 2min
5rds--EASY pace -- check
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