Monday WOD 20-4-15
April 19th, 2015
WOD – Monday, 13/4/2015
WOD
[A] Row
4 x 500m intervals
Rest between each effort
[COMP A]
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)
[WARMUP]
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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