WOD - Apr 2, 2018

Intent - TRAIN
A. Strict press + Push press (1+3) x 5 sets to moderate
B1. Side plank up downs - 10/side x2
B2. Flutter kicks - 30x2
+
6 Rounds for time
6 Deadlifts
8 HSPU or seated DB strict press or 20s HS hold

Rx - 225/155
MRx - 155/105
Teens - 95/65

Sport -
Before WOD:
A1. Seated high box jump - 3x3
A2. Bear crawl ball push - 25ftx3
A3. Backwards bear crawl push - 25ftx3

After WOD:
A. Pull up negatives - 3 sec hold at top, 3 sec lower 2-3x3
B. Seated Arnold press - 8-10/side x3 *moderate/heavy
C. 3 rounds for time
1k Row
3 Rope climbs
25ft HS walk