WOD: Thursday 4/28/16

April 28, 2016

Warm-up:

  - Shoulder stretches w/bands

  - 20 x Face Pulls

  - 10 x Pass-throughs

  2x

  - 50 x Singles

  - 25 x Mountain Climbers

 

Strength/Skill: 5 rounds

  - 5 x Bench press

  - 7 x Dumbbell row

 

Metcon: 3 rounds (NOT FOR TIME!)

  - 500m Row

  - 30 x Ring Dips

  - 50 x Double Unders

 

Additional Strength:

  - 1 x Front Squat w/3s pause + 2 x Front Squat: find a max

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