WOD 4.21.14

WOD 4.21.14
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Front Squat (20 min to fin 1RM Front Squat)
Metcon (Time)
Partner WOD for Time and Reps
Accumulate 3,000m Rowing
10 Thrusters 95/65
10 Lateral Barbell hops
10 Ab-mat Sit ups
***Both partners must be working at the same time, 1 Row and 1 AMRAP, switch as needed.  Score is Time and Reps in that time.

#275 on front squat…missed 295
Finished off with a 1×5 of #225

WOD: finished in 12:33 with 170 reps w/ John Welborne



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s