April 22nd, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up)

3 x 3 pistols

1. Work up to 3 RM back squat

2. Work up to 1 RM pull-up

3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets

4. 3 x 12 Back/hip extension

5. 2 x 100 one-armed Farmers Walks

1. 285 lbs. x 3

2. 80 lbs. x 1

3. 85 x 12 x 3 explosive

4. 12, 12, 10

5. 70# KB 2 x 100 each side.