WoD for April 7th, 2016

Group: Musical Medballs (Duck Walks, Inch worms, Crab Walks, Bear Crawls)

MOB: 4’ for Hip Openers

Strength: 15’ to complete 3 x 3 Back Squat @ 80% of 1RM

Review: Performance Points for Wall Balls (breathing, relaxing the shoulders)

WOD: 10’ AMRAP

60 Sit-ups (or 30 GHDs) Then
Wall Balls (20/14) (10’/9’) a) 14/12 b) 12/10
Score = Number of successful wall ball shots

MOB: 2’ Screaming Pigeons each side / Stretch Abs

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