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12
Apr

150413 Monday

I – 2 x PC + PJ

  • 3 x 75%
  • 3 x 77%
  • 3 x 80%

II – EMOM 3 min

  • 15 x superman
  • 7   x roll to stand

Rest 1min
III – 3 RFT – 15min cap
 
with increasing dl weight (10 or 20lb)

  • 12 x DL   95/65
  • 24 x wb   20/14
  • 36 x du

*Post WOD

  • 2 x 5 sec one arm holds / arm
  • 1 x 5 one arm ring rows / arm
    • (maintain grip on both rings – row one arm alone)

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