WOD 04/06/17

A2: 800M Run For Time

A3: 2 Rounds of: 100M Run

@50-80% Sustainable Pace; 30 Seconds Stretch/Walk between rounds.

B: 3 Rounds of:

100M Sprint; 30 Seconds Walk/Jog +

400M Farmer Carry/10 Double K.B. Swing (24/16KgX2)

Complete 3 Rounds of 100M Sprint @90-100% Very Hard Pace; as soon as you have walked/jogged back to the box grab a pair of K.B.’s and complete a 400M Farmer Carry + 10 Double K.B. Swings. Upon completion of 10 Swings, immediately sprint 100M, repeating the sprint and carry/swing for 3 total rounds each.

C1: Close grip Bench Press – Build To A Heavy Set of 10 Reps

@20X1 + 10/10 @90%; Rest 60 Seconds Before C2; Superset with C2.

C2: Pendlay Row – Build To A Heavy Set of 10 Reps

@20X1 + 10/10@90%; Rest 60 Seconds Before C1; Superset with C1.