WORKOUT OF THE DAY – 4/12/18

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Comments are off Apr 11, 2018 WOD

Thursday, April 12th 2018

1. Conditioning
2 Laps, 50 Wallballs (20/14)
2 Laps, 35 Deadlifts (135/95)
2 Laps, 20 Box Jump Overs (24/20)
2 Laps, 35 Deadlifts (135/95)
2 Laps, 50 Wallballs (20/14)

(poor weather, switch 2 laps to 20 burpees)

OLY Class @ 7pm
1. Power Snatch + Snatch off Blocks (just above knee): (2+1) x3, (1+1) x3. Move up in weight each set.
2. Power Clean + Jerk: (2+2) x3, (2+1) x 2, (1+1) x 2
3. Pause (3 sec) Back Squat + Back Squat (2+1) x 5 sets.
4. 3 sets:
DB Z Press x 10
DB Hammer Curls x 10
Push-ups on rings x 10
Ring Rows x 10
5. 3 sets:
Russian Twists x 30
KB Side Bends x 20 each side
Flutter Kicks x 50