Thursday, April 7th WOD

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Workout for Thu., 4/7:

Warm Up –

1 Round of…

400 Meter Run

50 Banded Hip extension pull throughs

15 Banded Air Squats

15 Med Ball Cleans

15 WallBalls

Mobility –

Plantar Lacrosse Smash

Strength –

(POST WOD)

5-10 Strict Pull Ups OTM

WOD –

Comp:

10 RFT

3 Ring or Bar MU

15 WB (20/14)

5 Ring Dips

Perf:

10 RFT

3 Box Bar MU

15 WB(14/10)

4 Ring Dips

Fit:

10 RFT

3 Pull Ups or Steep Ring Rows

15 WB (14/10)

4 Ring Dips or 5 Box/Bench Dips

Open Gym Suggested Work –

Olympic –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Speak Your Mind

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