A. Mobility

B. Warm-up
30 Singles
30 High knee singles (running in place)
30 Dubs
30 Ab-mat sit-ups
2 rounds

Followed by 6-8 minute barbell warm-up (moderately heavy hang squat clean)

C. WOD

Teams of 2

40 Cal row or Assault Bike
30 Partner Wall Balls (20/14)
20 Hang Squat Clean (95/65) (Rx+ 115/75)
10 Muscle-ups (Rx Lite: 20 strict pull-ups)

3 Minute AM”Reps”AP
Rest 1 Minute
4 Minute AM”Reps”AP
Rest 1 Minute
5 Minute AM”Reps”AP
Rest 1 Minute
Complete entire WOD for Time

Score will be total reps for 3, 4, & 5 minute AMRAP and Time (to complete entire WOD)

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April 11, 2017

04.12.2017 WOD

A. Mobility B. Warm-up 30 Singles 30 High knee singles (running in place) 30 Dubs 30 Ab-mat sit-ups 2 rounds Followed by 6-8 minute barbell warm-up […]