WOD - Apr 3, 2018

Intent - TRAIN
A1. DB front rack walking lunge - 10 steps x3
A2. Tricep dips - 5 @33X1 tempo x3
A3. Banded good morning - 10x3
+
EMOM 16
Min 1 - 8 Ring rows or 5-6 strict pullups
Min 2 - 8 Wallballs @ 20/14#
Min 3 - 8 Alt. DB snatch
Min 4 - 8/6 Cal row 6/4 Cal Bike

Sport -
Before WOD:
A. Power clean off blocks above knee - 3x4 @ 60-70% of PC 1rm
B. Front squat - 3x5 starting at 60% building to 80-85%
After WOD:
500m Row @ 85% effort
-rest 1:30-
x5 sets

FIT CLASS
Same as WOD