WOD - 29 April Tuesday 29 April 2014: Warm-up (5 mins): 200m - TopicsExpress

WOD - 29 April Tuesday 29 April 2014: Warm-up (5 mins): 200m run followed by PVCs, push-ups, cage stretch, runner’s stretch Strength (10 minutes): HSPUs. If proficient, complete the following rep scheme for time: 5-4-3-2-1-2-3-4-5. Complete deficit HSPUs if you can complete the rep scheme. Assistance: (10 minutes): Shoulder mobilization WOD1 (EMOM5): · From rack, complete two split-jerks each minute. Increase weight as desired but focus on form and speed under the bar. WOD2 (AMRAP2 + one minute rest + AMRAP2) · Two minutes – max calorie row · One minute rest · Two minutes – max calorie row. Go as hard as you can to meet/exceed calories owed in first minute. Two minutes rest /set-up between wods. Run in waves with all athletes starting on WOD1. Record two rep max weight and total number of calories rowed.

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