WOD, 17 Apr

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
12 Shinbox Switch
12 Iron Cross
12 SCORPIONS
12 Reverse Lunges
Russian Kicks
Toe Touches
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
200 meter Run

MOBILITY WORK
Chest Stretch – 1 Minute Each Side
Childs Pose – 1 Minute

SKILL WORK
– HSPU
– Muscle-Up

WOD REHEARSAL
1 Muscle Up
2 Handstand Push-ups
4 Kettlebell Swings

WOD
180416B
20 Min AMRAP of:
2 Ring Muscle-Ups
4 HSPU
8 KB Swings, #53/35
(4 Pull-Ups & 4 HR Push-Ups = 1 MU)

OLY WK2 DAY2
WORKOUT
Pause Back Squat – 65%x5, 70%x5x2
Power Clean + Power Jerk – 70%x1+3×2, 75%x1+3×3
Snatch Push Press + Overhead Squat – 70%x5+2×2, 75%x5+2×3