April 2nd WOD


Happy Birthday, Coach Jake!!!!!!

C:A: Clean from Block Below Knee (3x6@71%)
rest 2 min between sets
C:B: Front Squat (10x3@71%)
@20X1; rest 2 min between sets
C:C: Metcon (8 Rounds for calories)
For cals; x8; rest 3 min between
3 burpees
15 secs AB
C:D: CS Iron Scap (Weight)

Level 1
L1:A: Mobility (No Measure)
L1:B: Metcon (AMRAP - Reps)
30 min emom

Min 1-3; Back squat@20X1; 10x5@71%

Min 4-6; 15-34 pull ups and max burpees with remaining time ; if you have no pull ups sub Powell raise@30X1 5x10 and do burpees with remaining time; if you have pull ups but less than 10, do a max set then max burpees with remaining time; ring rows and banded pull ups are not allowed today

Min 7-9; Run around mall

Min 10- rest

Level 2
L2:A: Metcon (AMRAP - Rounds and Reps)
25 min amrap
400m run
20 kbs 26/18
200m single arm fw 35/18 w/ db oh 20/10
20 sit ups
20 air squats
20 push ups

Kbs 44/26
Fw 53/35 db 35/20



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