Monday 4-21-14

Posted | 163 comments



*NOTE: There is NO MW-WOD today. Class will resume on Wednesday!

Warm Up

Coach’s Choice


Team Strategy


Event ONE from the Spring Cup:

In Teams of 4:
A. One Male, One Female
B. One Male, One Female

For time:
A. 100 Wall Balls (20/14)
B. 100 Power Snatches (95/65)
A. 100 Shoulder to Overhead (95/65)
B. 100 Burpees Over Bar

Cap: 18 Minutes

After Bash:

Foam Roll Lower Back

ONE Nation Competitors:

Four Rounds for Time
100m Run
2 Rope Climbs

Travel WOD:

As Many Rounds as Possible in 12 Minutes:
10 Good Mornings
10 Air Squats
10 Push Ups



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