WOD - Apr 4, 2018

Wednesday
Intent - TRAIN
A. Back squat - 2 reps EMOM 8 *building to moderate/heavy double
+
"Nasty Girls"
3 rounds for time
50 Air squats
7 Ring MU or 10 ring row to turnover
10 Hang power cleans @ 135/95#

Sport - 
Before WOD:
A1. Ring scap pullups - 10x3
A2. Scap push ups - 10x3
A3. Single arm ring row - 5/side x3
A4. False grip turnover - 5x3
A5. Dip support hold - 15-20s x3

After WOD:
EMOM 20
Min 1 - 50 DU
Min 2 - 15 GHD situps
Min 3 - 10 Thrusters @ 115/75#
Min 4 - 10 Burpee over bar