WODs for Thursday, 4/28/16


WODs for Thursday, 4/28/16

Strength: Clean 10 minute EMOM: Power Clean Hang Clean Front Squat Push Jerk

Met-Con: Every 3 minutes, for 15 minutes (5 sets) for times: Row 250 for guys/200 Meters for girls 8 KB Dual Front Squats 12 Toes to Bar

Stretch: Full Body Stretching Series #3


Team Workout AMRAP:  20 minutes: 11 Pull Ups 11 Burpees 11 Box Jumps 11 Sit-ups 11 KB Power Swings 55/35 11 Wall Ball 20/14 11 Goblet Squats 55/35 11 Push-Ups 11 Double Unders 11 Tactical Lunges 11 KB Snatches 55/35

 As a 2 person team one person will be working at a time. Partner A will start the WOD on Pull Ups, after 11 reps there Partner B will begin doing 11 Burpees, etc. After Partner A finishes the Cleans then Partner B will begin the second round with Pull Ups. You will alternate exercises until time is up.

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