A. Mobility

B. Volume
10 minute EMOTM
Even min – Thrusters*
Odd min – 1 minute plank (or as long as you can go)

*7 reps @ 95/65
6 reps @ 115/75
5 reps @ 135/85
4 reps @ 155/95
3 rep @ 155/95

C. WOD

With a running clock

WOD A
5 Rounds of
40 Double Unders
30 Jumping lunges
20 Hand Release Pushups
12-Minute Cap

Rest 3 Minutes

WOD B
At 15 minutes of running clock do
10 Burpees on the minute every minute until you can no longer complete 10 burpees in one minute

Total score is WOD A plus WOD B

-WOD courtesy of Adam and Rachel. We’re gonna miss you guys!

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April 13, 2017

04.14.2017 WOD

A. Mobility B. Volume 10 minute EMOTM Even min – Thrusters* Odd min – 1 minute plank (or as long as you can go) *7 reps […]