WOD 04/11/16
8 Minutes Hip/Burpee/Clean Mobility (Click links for details)
A- WU- 2 RNFT of: 100M Run
10 Squat Jumps
100M Run
15 Wall Facing Prisoner Squats
B- Squat- 3/3/3/3/3/3/3/3/3/3@85% of 04/01/16 or 12/27/15
C- 12 Minute AMRAP of:
200M Run
7 Lateral Bar Burpee
7 HPC (135/95 or 115/75)
A) 2 RNFT of: 100M Run/10 Squat Jumps/100M Run/15 Wall Facing Prisoner Squats
B) Squat – 10×3 @112kg
C) 12 Minute AMRAP of: 200M Run/7 Lateral Bar Burpee/7 HPC (185) – 4+200+1
D) 10 Min EMOM of: 15cal Bike/1 HS Walk (Practice, gassed)
E) GHD Sit Up 4×15 UB
That’s a wrap!