Pre-Wod:
2-3 Rounds (5 Minute Cap):
5 Strict C2B
5 Burpee Box Jump Over
5 Single Leg Deadlift 35/26-lb KB (each leg)
200 M. Row
1 Round: Side-butt (3 min)
2-3 Rounds (7 Min Cap):
5 FrontSquat, Build to 55-60% of 1 RM
10 Back Extensions
15 GHD Sit-Up
Workout of the day for Monday, April 20th, 2015:
A.
Front Squat:
75% x 5
85% x 3
95% x 1+
Complete a set of 5 Front Squat every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.
B.
12 Min AMRAP:
200M Run
12 Thruster 135/95-lb
2 Straddle-L Rope Climb @ 12 Ft. (Starting from seated)
After Party
3 Rounds:
20 GHD sit-ups
20 strict handstand push-ups
2 Min Super Couch”