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190408

1) WARM-UP:

Stretch

Mobility: PVC Ankle x 10 each, PVC Front Rack 2 x 15 sec each

2 Rounds:

10 x Squats

10 x Ring Rows

10 x Pushups

2) STRENGTH: Alt. EMOM 15

Thrusters x 5 (from ground, build in weight)

Strict Pull-ups x 5 (Rx+ Weighted, scaled band)

GHDSU x 10 (Rx+ Weighted, scaled weighted or unweighted AbMat Sit-ups)

3) METCON: Every 5 min x 2 sets

2 Rounds:

20 x Wall Balls @20/14 (Rx+ 30/20, scaled 14/10)

40 x Double Unders (Rx+ 60, scaled 20 Double Unders or 60 singles)

20 x SA DB Clean and Jerk @50/35 (Rx+70/50, scaled less than or equal to 45/30)

Earlier Event: April 6
190406
Later Event: April 9
190409