April 9th 2014

7am and 4pm Strength
Rowing Intervals
1k, 800, 1k, 600, 1k, 400, 1k, 200
Rest 2 minutes between each interval
After completion, rest 3 minutes then start
EMOM for 8 minutes
8 KB/DB Push Press (You choose weight)
8 Lunges holding both KB/DB in the front Rack
Warm Up
A) Warm Up on the Board
OR
B) Work up to a heavy Split Jerk
WOD
AMRAP in 12 minutes of:
20 Ball Walls
15 Burpee Box STEP overs holding the medicine ball overhead
10 Power Snatches @95, 65