150403

Pre-Wod:
Group MedBall Run
Hip Opener

6 Rounds (7 min cap):
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar

2-3 Rounds:
15 PVC (Or 5 Weighted Passthroughs)
3 Turkish-Get-Up (each hand)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Friday, April 3rd, 2015:
A.
5 min AMRAP:
4 Ring Dips
3 Front Squat @ 65% 1RM

B.
For Quality:
50 Chest-2-Bar
25 Front Squat @ 50% 1RM
50 Yard Handstand Walk
25 Front Squat @ 50% 1RM

Post-Wod:
50 GHD Sit-Up
50 Russian KB Swing 70/53-lb
1 Min Super-couch (each side)
30 GHD Sit-Up
30 Russian KB Swing 70/53-lb
1 Min Pigeon (each side)
10 GHD Sit-Up
10 Russian KB Swing 70/53-lb
1 Min Bent Leg Hamstring Stretch (each side)

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