4.29.14
CFE:
MOB
DYNWU
WOD:
2 by 400m
2 by 500m Row
2 by 400m
2 by 500m Row
1M Rest after Each
CF:
MOB
DYNWU
A.
Back Squat
1 by 10 @ 60%/1 by 8 @ 65%/ 1 by 6 @70%/ 1 by 6 @ 75%/ 1 by 6 @ 80%
Front Squat
1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 75%
B. 12M AMRAP
12 Front Rack Alt Walking Lunges (95/65)
6 Burpee to T2B
12 Box Jumps (24/20)
C. $$ Core Cash Out $$
Optional: For Quality: 3 Rounds:
15 GHD
15 Hip Ext
15 Reverse Hypers
150 All Out Row or 15s on AirDyne