Tuesday, April 2nd 2019

Warm Up:
Row 500m/Run 400m
1 Minute Frog Hold
10 Inch Worm to Push Up
10 Cat/Cow
10 Kneeling Tricep Stretches
10 Hip Raises (knees out, 2-3 sec hold at the top)
10 Drop Squats
into…
Squat Clean Progression

Strength
Every 2 Minutes for 12 Minutes
1 Clean + 1 Hang Clean + 1 High Hang Clean
Build each set – Do not add weight if any of the lifts are missed

WOD
For Time: 
1000m Row
20 Ring Dips
750m Row
20 C2B Pull Ups
500m Row
20 Thrusters (95/65)
250m Row
20 SDHP (95/65)