Monday 4/13

Fitness

Strength

A1. front squats - 4 reps x 4 sets @moderate weight - first rep has 3 sec. pause at bottom 

A2. Elevated ring rows - 7 reps x 4 sets 

A3. HR push ups- 15 reps x 4 sets 

Wod 

4 rounds for time 

400 meter run 

1 minute accumulated hollow body hold (must maintain good position)

25 abmat sit ups 

Performance 

Strength 

A. death by -back squats @body weight 

B1. Strict CTB pull ups - 7 reps x 3 sets 

B2. medball push ups - 15 reps x 3 sets

Wod 

4 rounds for time 

400 meter run 

12 db snatch (70/40)

25 tuck ups 

The Zone 

5 rounds for time:

350 meter row 

10 goblet squats 

25 hollow rocks 

10 hr push ups 

finisher 

accumulate 4 min plank hold (optional plate one back)