FRI12APR2019

WOD

Primer
2 Sets:
12 Dead Bugs (6/ea) https://youtu.be/4XLEnwUr1d8
12 Reverse Lunges
12 Plank w/ Twist (6/ea) https://youtu.be/J7nam-xlygA

Strength
4 Sets:
8 Seated DB Press
5-7 Strict Pull-ups

Conditioning
3 Rounds for Time:
400 Meter Run
21 Burpees

Extra

Clean Pull + Power Clean + Clean: Every 60 sec for 8 sets, start at 50% and build to max for complex

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