Wednesday, April 6
WOD
Warm-up:
10 PVC passthrough
5 Up down dog
7 Push up
9 Bootstrapper
7 Burpee
12 V-up
10 Iron Cross
2 Rounds of:
3 Behind the neck push press
3 Push press
1 Wall walk up
4 Russian KBS
1 MU or 2 Pullup + 2 Dip
WOD:
A) 3RM Push press
12 minutes to build to a 3rep max.
B) 10 minute AMRAP:
“Mini Nate”
2 Muscle-up (4 Pullup + 4 Dip or HRPU)
4 HSPU (Pike pushup or DB strict press)
8 KB Swing (Rx-70/53#, Scaled I-53/35, Scaled II-35/25)
Mobility:
:30 Puppy
:30 Cat/cow
1:00 Archer in saddle
