WOD 4.30.15 Thursday

Warmup:

  • Foam Roll
  • 3 min Bike
  • Agile 8
  • 40 walking lunges (total)

A. Front-to-Back Squat

  • 10-10-5-5-3-3-1-1
  • So, this is 10 front then re-rack and 10 back (2x volume)

B. EMOM 12

  • ODD: 8 Ring Dips + 12 Air Squats
  • EVEN: 10-12 Burpees

C. Get your Goat — 3 rounds

  • 20 double under attemps/ or 30 DU
  • 10 reps of anything you struggle with
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