WoD for April 12th, 2018

Group Warm-up
3 NFT:

5 Burpees
10 Cal Row/100m Run
10 Wall Balls
4 Inch Worms (no push up)

Strength
FRONT SQUAT WAVE
“Squat wave”

2 x 5 @ 75%
1 x 3 @ 85%
2 x 1 @ 95%

Daily WoD
5 RFT
14/11 cal bike
30 Wall Balls 20/14lbs a) 14/12 b) 12/10

– rest 2 mins between rounds:-

Mobility
Screaming Pigeons 2′ both legs
Lax Shoulders

Leave a Reply

Your email address will not be published. Required fields are marked *