WOD: Monday 4/2/18 (but really 4/1/18)

April 2, 2018

Warm-up:

  - 7m Burpees ("Built this City" on repeat to keep everyone motivated)

 

Strength/Skill:

  - 6 x 12 Curls in Squat Rack

  - 10m to find a new 1RM Quarter Squat!

 

"Metcon: The Dave Castro Special" - 4 Rounds

  - 100 Double Unders

  - 20 OH Squats

  - 100 DUs

  - 12 Ring Muscle-up

  - 100 DUs

  - 12 DB Snatch

  - 100 DUs

  - 12 Bar Muscle-up

  No time cap or scaling options!

 

Cash-out: split into teams of 2

  Team 1 - run 6 miles on Air Runner

  Team 2 - eat cheez-its and watch

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