WOD – 4-21-16

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Noon squad!

 

WARM-UP
COACHES CHOICE

STRENGTH
4 sets build to:
Box jump step down x 4: from a paused bottom squat-land on box
Then:
3 sets:
B1. 8 bulgarian split squats – 30×1 tempo
B2. Ring Push-ups x 8-10 – 31×1

WOD
21-15-9
Wall Balls (20/14)
Burpees over row
immediately into
500m row