WoD for April 30th, 2014

Group: Agility Ladder

Strength: 15’ to Complete 3 x 5 Bench Press @ no more than 60% of 1RM (De-load week)

WoD: Tabata Cycles with 1 minute rest in between movements

KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
Ring L-Sit (score 1 for every complete 20 seconds you can hold)
Handstand Hold (score 1 for every complete 20 seconds you can hold)
Wall Balls (10/9) (20/14) a) 14/12 b) 12/10

Score = total reps

MOB: Roll Posterior Chain, Quads / Lax Shoulders

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