April 1st 2014

7am and 4pm Strength
5×10 Lunges Front Frack as heavy as possible
5×5 Weighted Ring Dips or ME Ring Dips
Alternate Movements
Warm Up
A) Warm Up on the Board
OR
B) 5×2 Hang Cleans + 1 Jerk
WOD
5 rounds for time of:
10 Burpees
15 Pull Ups
20 Ball Walls