WOD - Apr 10, 2018

Intent - TRAIN
A1. Sumo deadlift - 8-10x4
A2. Barbell RDL - 6-8x4
+
For time:
25-20-15-10-5
Wallballs @ 20/14#
50-40-30-20-10
DU (+10 each round single unders)

Sport -
A1. Locked out support hold on rings - 15-20s x2
A2. Belly facing wall HS hold - 1 min x2
A3. Pull-up negative - 3x2 w/5s lower
B. Strict press - 10 @ light, 8 @ light/mod, 6 @ mod, 4 @ mod/heavy, 2 @ heavy, 10 @ light/mod *more than first set of 10
+
AB Sprints
20 sets:
:30s @ 475-550/300-350 watts
:30s @ 40-60 watts

FIT CLASS
Part A
DB curl drop sets
10 @ light weight
8 @ light/mod weight
6 @ moderate weight
4 @ mod/heavy weight
2 @ tough weight
x2 sets

Part B
X-band walks - 15/side x4
Glute bridge w/10 sec hold at top - 10x4
Split stance pulse lunge - 10/side x4

Workout
10 min Row
*every min complete 10 toes touches + 10 heel touches