WOD 04/30/17

A2: Row 90 Seconds

A3: 3 Rounds of:

20 Seconds Row Sprint Meters (5/3)

+ 3 Minute AMRAP of:
5 Each Lateral Step Up @21X1 (30/24″)
5 D.B. Goblet Squat @22X1 (50/35#)
5 Each Alternating D.B. Goblet Reverse Lunge @2211/
5 Strict T2B @21X2; 60 Seconds Rest

B: Weighted Pistol – Build To A Heavy Set of 5

Build up to a Heavy Set of 5 Reps Alternating on Each Leg @21X1

C: Front Racked RFESS – 8/8/8

 

D: Front Squat – 8/8/8

 

*E: 3-5 Rounds of:

8 Each Suitcase Deadlift @31X1
8 Each D.B. Renegade Row @21X2
8 Each Single Leg K.B. RDL @31X1
8 Each 1 Arm K.B. OH Reverse Lunge @21X1