wod

4/7/2014

By April 7, 2014 No Comments

PreWOD

Met Con
4/7/2014

Dynamic warm up

Strength: PRESS FIND 4 RM THEN 5 X 4 

5 RFT

4 HANDSTAND PUSH UPS

100 METER RUN

8 PULL UPS

100 METER RUN

12 HAND RELEASE PUSH UPS

100 METER RUN

16 SQUATS

100 METER RUN

20 SIT UPS

100 METER RUN

RX TIMES: 22 MINS OR LESS ADV, 22:01 – 24 INT,  24:01 – 27 BEG

CASH OUT STRETCH AND ROLLER WORK ( DO IT!!!)

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