Friday 4-18-14



Warm Up

Coach’s Choice


Workout strategy


In Teams of 3:

Move until 200 reps are complete of each movement:

Front Squats (95/65)

Push press (95/65)

Row 200m (as time keeper for other movements)

*If barbell touches the ground.. everyone must stop and complete 10 burpees. Bar can be held in the back rack.

After Bash:

Reps to be completed throughout the week for accumulative time: 50 Pull-Ups

ONE Nation Competitors:

100 1 Arm Dumbbell Snatch
Time Cap: 10 Minutes

Travel WOD:

:20 on :10 off
Jumping lunges
Handstand hold w/ wall
Air Squats



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