4.7.14 WOD

5' AD/8' constant movement- 50ft down and back/8x glute bridge/:20 ring dip hold/8x band pull apart/5x deck squat/:20 squat hold

6x BS@BB

4 sets-6-8xBS tempo@30x1

3 rotations: 2' AMRAP-10 pull-ups/10 burpees/1' rest/2' AMRAP-10 thrusters/10 push-ups/1' rest

notes:

BS-8x95#/8x135#/8x155#/6x175#

pull-ups/burpees-2 rounds+12/1 round+11/1 round+10

thrusters/push-ups-2 rounds+9/2 rounds/1 round+16

 

WORKOUT 2

2.5' AD

2x15m sled push@sled weight (103#)//15m sled push/pull@25# plate//15m sled push/pull@50#//15m sled push/pull@70#//15m sled push/pull@90#//15m sled push/pull@135#//15m sled push/pull@180#