4/19/2017 – WOD

Strength
15 min to work up to a heavy 3 rep touch n go clean (full)
—Start @ 70% & build to 90%+ by the end. Do 3-5 working sets. Heavier than last week

Conditioning
12 Min AMRAP
30 Double Unders
10 Wall Balls (unbroken) 30/20# To 10/9.5ft
10 T2B (unbroken)

Assistance
a) Bent Over DB Rows – 3×10 (each arm – heavy)
b) Dips (Ring or Bar) – 3×10 (advanced use weight)
—Beginner – sub Push-ups

WOD Notes: TD = 7-10 rounds. DU scale = 50 singles. T2B scale = 10 hollow rocks or 10 knee above hips. WB & T2B have to be unbroken in order to be considered Rx.


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