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Monday WOD 20-4-15

April 19th, 2015

WOD – Monday, 13/4/2015

[A] Row
4 x 500m intervals

Rest between each effort

Squat Snatch (Touch & Go) 7-7-7-7 (Normally 65% to 85% of your 1rm. Do not miss more than 1 to 2 reps each set)

Arm circles/shoulder warmup followed by
Cossack to Samson to Pigeon complex a few times each side.
Leg Swings
Bow & Bend

1st wave warmup on rower, everyone else
3 rounds of
squat x 20 reps
inchworm x 20
v-up x 20

Log results online (Beyond the Whiteboard)


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