WOD 4.23.15 Thursday

Warmup:

  • Run 600m
  • group agility warmup
  • Lunge stretch

A. BACK squat, no belt— with pause

  • 8 sets of:
  • 10-10-5-5-3-3-1-1 reps

B. Push press

  • 1 warm-up set of 15 reps
  • Then 12-10-8-6 reps

C. 3 sets

  • 12 barbell shrug
  • 12 box jumps
  • 12 pullups

D. Finisher: 3 sets

  • 10 Partner GHR
  • 200 ft. Walking lunges
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