April 2nd 2014

7am and 4pm Strength
4 x 5 min / 3 min easy
Row four, 5 minute pieces.
Row for three minutes at light pace between each piece. (Active Rest)
About 29 minutes of rowing
Warm Up
A) Warm Up on the Board
OR
B) 5×2 Push Press + 1 Push Jerk
WOD
For total reps; four, 3 minute AMRAPS of:
AMRAP in 3 minutes of:
10 Kettlebell Swings
10 Hand Release Push Ups
Rest 1 minute
AMRAP in 3 minutes of:
10 One Legged Squats, alternating
10 Toes to Bar
Rest 1 minute
AMRAP in 3 minutes of:
10 KB Overhead Lunges (5 left, 5 right)
20 Double Unders
Rest 1 minute
AMRAP in 3 minutes of:
10 Deadlifts @225, 155
10 Burpee Over Bar
Watch this video to scale the One Legged Squat
Please use a Medicine Ball to sit on