04.29.2016 WOD

28
Apr

04.29.2016 WOD

A. Mobility

B. Warm-up
250m Row
10 Thrusters (45/35)
10 Front Rack Lunges
3 Rounds

C. WOD

“Benchmark Friday” Hopper Style

Each athlete will select their workout from the “Hopper”:

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

“Grace”
30 Clean and Jerk (135/95)
For Time

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups

“Nasty Girls”
50 Air Squats
7 Muscle-ups
10 Hang Cleans (135/95)

“Amanda”
9-7-5
Squat Snatch (135/95)
Muscle-ups