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WoD for April 16th, 2014

Group: Agility Ladder

Technique: 10’ to work on being inverted (HSPU, Handstands, Headstands)

Review: Proper Rowing technique

WoD: For Time

1,500m Row (once) THEN:

4 RFT:

60’ Broad Jump (every third hit a burpee)
20” L-Sit on Bumpers (45/45) a) 45+25 b) 45+45 c) Plank

MOB: Roll Posterior Chain / Mash Achilles/Shins / Lax Shoulders

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