WOD 04/24/17

A1: 2 RFQ of:

20 Banded Pull Apart
20 Seated Banded Row
20 Banded Push Down

A2: 5 Minute AMRAP of:

5 Each D.B. Push Press (50/35#)
5 Each Single Arm Ring Row
100M Row (4/2)

B1: Weighted Pull-ups – 5/5/5 @70-90%

T@20X1; Rest 30-60 Seconds Before B2; Superset with B2.

B2: Shoulder Press – 8 @ 70/80/90%

T@20X1

C: 30 Minute AMRAP of:

400M Run
30 Seconds Left Side Plank
30 Seconds Right Side Plank
25/20 Calorie Row (8/5)
100′ 1 Arm K.B. Waiters Walk Left (16/12Kg)
100′ 1 Arm K.B. Waiters Walk Right