21 April 2015

IMG_6416

Warm-up: Partner Up, Row 500 Meters while partner does 10 Push-ups, 10 Air Squats, 10 Sit-ups until you are done.

Skill:  50 Slam Balls (AHAP) for Time

WOD:  RAW (3 Player WOD for Max Points; All Male or All Female Teams)

20 Minute AMRAP, 3 Bar Set-up (RX weights are below)

BenchPress:  225/135 (Bench is worth 2 Points)

BackSquat: (get out the extra racks) 315/185 (Backsquat is worth 1 point)

Deadlift: 405/245 (Deadlift is worth 3 points)

Cool Down:  1/2 Annie:  25-20-15-10-5 DUs/AbMat Sit-ups

 

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text