April 21, 2017

A:Warm Up
:20/:10 x 16 (Cycle through)
Jump Rope (Singles or doubles)
Plank
Backward Lunges
Glute Bridges

Mobility
Roll out calves x 60s Each
Rollout quads x 60s Each
Tactical frog x 60s

B1: Front Squat (4x3@75%)
6s Down

B2: Weighted Pull-ups (4xAMRAP )
Post highest reps completed at 10lb for guys and 5 for girls. Modify to strict pullups without weight if needed.

Start a new round every 4 minutes for 16.

C: FFS WOD (Time)
5-10-15-10-5
Burpee Box Jump Overs
Squat Cleans
RX+ 95/65
RX 75/55