150422

Pre-Wod:
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 Passthrough (Or 5 Weighted Passthroughs)
3 Push Jerk, Full Squat
5 Good Morning
15 GHD Sit-Up

Workout of the day for Wednesday, April 22nd, 2015:

A.
Row 750m / Run 600
5 Clean & Jerk @ 55% 1RM
Row 500m / Run 400
10 Clean & Jerk
Row 250m / Run 200
15 Clean & Jerk

B.
5 Rounds:
5 Good Morning, Increase weight each round
30-60 Second L-Sit

After Party:
3 Rounds:
30 Ft. Handstand Walk
30 Arch Rock
30 Hollow Rock

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