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Monday 4/17/17:


W/U CONDITIONING:

  • 5min air bike or row at 50% effort

  • 2 x 30sec air squat hold

  • coach's choice additional

METCON:

5 RNDS:

  • 5 pull-ups

  • 10 burpees

  • 15 wallballs 20/14 10/9ft

(EXTRA CREDIT: sub pull-ups for muscle-ups and use heavy wallball 30/20)

POST WOD:

CORE TABATA:

  • abmat sit-ups

  • superman/back ext.

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#WOD

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