Wednesday April 13th

Dips

weighted,banded, negatives, box

5×5

WOD:

3 RFT of 10 Thrusters, 5 T2B, then

3 RFT of 12 OHS, 12 Box Jumps,then

3 RFT of 10 Push Press, 10 supermans

Rx 95/65 24/20,

L2 75/55 20/18,

L1 55/35 18/12

MetCon

3×20 of Planks over Plates,

3×20 KB Good Mornings,

3×20 1 Leg Bridges

WOD: 20 min AMRAP 150 m row, 20 WBS,100 Sus, 20 Burpees