Thursday, April 14, 2016

T2B, OHS, Bike

WOD

Barbell & Accessory 
A) Back Squat - 20 rep max
B) Knees-to-Feet, 5x5
C) Mobility, 5x2 mins

*Kicker (optional work to be done immediately after your workout; do all, some or none)
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Foundations 
For time:
50 Sit ups
-then 3 Rounds of
30 OH Lunges, 45/25 | Masters (50+), 35/15#
100 Single-unders
-then
50 Sit ups


Conditioning 
For time
45 T2B
45 Overhead Squats 95/65 | Masters (50+) 75/55
45 Cals Bike


Competition
For time (20 cap)
50-40-30-20-10
Wall Ball Shots
10'-20'-30'-40'-50'
Handstand Walk


*Kicker
For time:  30 Burpees



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