April 14, 2015 By Leave a Comment

Tuesday 4/14/2015

A) 2 Sets of:
Overhead KB walk x150ft
Hollow rock x20
Squat Broad Jump x50ft

B) EMOM for 10 Min do:
Odd – Strict Handstand Push-up x4-8
Even – Weighted Sit-up x10

*Hold weight across chest for weighted sit-ups. Use a dumbbell or kettlebell. Do not use momentum.

C) 4 Sets
AMRAP in 3 min of:
5 Thrusters (135/95)
10 Pull-ups

Rest 3 min, repeat for a total of 4 sets

*Goal is to be able to do a heavy thruster for 5 unbroken reps for the entire workout.

Filed Under: WOD

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