WOD: April 14th, 2017


400 M RUN/5OO M Row/15 cal AD
Crossover Symmetry
20 Iron Cross
20 Bridges
20 Banded Pull Aparts

Bring Sally Up Warm-Up!
Movements – Coaches Choice

Partner WOD

Partner WOD
25 min AMRAP:
10 Russian kb swings (FIT:35/25) (SC:55/35) (RX:70/55)
20 Partner Medball Sit-Ups 14/10
100m run/100m row/10/8cal AD/100m skierg
*One partner completes the swings and run alone while other partner rest, sit-ups are completed with your partner every round.


db or barbell strict shoulder press x 6-8 reps
Rest 60 seconds
Single Leg Deadlift x 6-8 reps each leg
Rest 60 seconds
Double under/ triple under practice x 60 seconds
Rest 60 seconds