Tuesday 4/15/2014

Strength:  10×3 Front Squats    60% of 1rm from Rack
10×10 Hardstyle Plank
Endurance:  20:00 Row at a 60-70% pace
Advanced:   10 Min EMOM
Even Min 1-5 Muscle Ups (2:1 Dips)
Odd Minutes  10 Box Jumps
1:00 Min Accumulate L-Sit Hold
:60-90 Fat Bar Deadlift Hold

WOD:   16 Min Amrap                      Beginner                       Intermediate                           Advanced
8 Push Ups                                           knees
16 Grasshoppers(touches)
24 wall balls                                      14 and 10                         20 and 14                                  20 and 14 to the 10′

raynorhspu

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