April 13th, 2016


Today’s WOD

Alternating EMOM x 9:

Min 1: Rope Climb x 1-2 OR pull up work
Min 2: Deadbugs x 8-10/side
Min 3: Handstand Walk OR DU’s x 30-50 reps

Four rounds for time of:
14 Alternating Dumbbell Snatch @ 1.5/1 pd
14 Toes to Bar
400m Run OR 500m row


– skills to start the day, pic the appropriate option and work for 30-40 sec

– You shouldn’t need much rest on Metcon, keep moving

– Scale the T2B with either knees to elbow, hanging knee raises or sit ups. Pick an option that allows you to move with consistency.

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