7 April 2016

2015-03-21 18.17.05

Warm-up:  12 Minute Partner Row

One partner rows, other does mobility or airsquats or foam rolls

Strength:  5 Rounds:  15 Dumbbell Neutral Grip Bench Press

then max pushups afterwards, Ring Pushups (RX)

WOD:

Run to Branard and Back with a Sledgehammer

50-40-30-20-10

Sit-ups

45-35-25-15-5

Sledge Strikes

40-30-20-10-0

Single Arm Russian KB Swings

Cash Out:   Run to Branard and Back with a Sledgehammer

ABZ: 50 Hanging Stationary Knee Raises

 

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