WOD-4/10/19

April 10, 2019

Warm-up


• 200 m sprint
2 rounds:


• Pec


• Flagpole 


• PVC Y stretch
2 rounds:


• 10 PVC Good Mornings


• 10 PVC Overhead Squats
Strength


6x5 


• Pendlay Row


• Bench Press
 

 

Start at 70% 1 RM. Increase weight to finish heavy. 


Conditioning


For time: 

10 min AMRAP


• 8 Renegade Rows


• 10 Single arm DB Thrusters


• 10 Sit-ups


• Run Capp street loop.  

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