TUE16APR2019

WOD

Primer
2 Rounds:
10 e/side Single Leg Band Goodmornings
10 e/side KB Lunge into Press
10 Squat Jumps

Strength
Back Squat: warmup then 4 sets of 8 @ 60%

Conditioning
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (40%)
12 Lateral Barbell Burpees
rest 2 minutes
AMRAP 4:
Buy-In: 400 Meter Run
9 Deadlifts (50%)
9 Lateral Barbell Burpees
rest 2 minutes
AMRAP 3:
Buy-In: 200 Meter Run
6 Deadlifts (60%)
6 Lateral Barbell Burpees

*If you don’t know 1RM, use 95/65-115/85-135/95
**scale run as needed to stay under

Extra

Conditioning – Before WOD
5K Run for Time

Strength – After WOD
5 sets:
8-10 Ring Dips
20 GHD Situps to parallel

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