WOD 4/5/13
6 Minutes of: Hip/Back/ Mobility
A- WU- 3 Minutes of: Double Under Practice + 3 Rounds of- 30 Seconds Each: Pull Ups/Push Ups/Air Squats
B- Front Squat- 12 Minutes To A Heavy Single
C- For Time- For Time- 100 Each Walking Lunge (8 Minute Cap)
D- 2K Row or 1 Mile Run
6am Endurance WOD:
A: WU: 3 rounds of: 1 min each max: Double Unders/Pull-ups/Air Squats: 371 total (substituted ring rows for pullups due to shoulder)
B: Front Squat: 3 minutes to 60% of 1RM, then 10 EMOM for 10 minutes. 10 @ 115 x 2, 10 @ 95 x 8. This was killer.
C: 2K Row or 1 Mile Run: 1 mile run @ 7:18 (it’s the front squats’ fault)
Congrats on all the PR’s today!