4/26/15 WOD


Mobility:  Hip Mobility.

Skill Practice Warm Up: Free Handstands

Strength Workout: Back or Box Squat – Session 11.

8 x 1 (8 sets of 1 reps, “across,” same weight for each set)

Superset: Half kneeling single arm dumbbell strict press

8 x 2 (8 sets of 2 reps, “across,” same weight for each set) Start with your weaker side. The knee on the ground should be the same side as the strict press.


Metabolic Conditioning Workout:  “Row 500m Repeats”

500m Row

Rest as needed

500m Row

Try and set a new PR!!

Optional ‘Cash Out’: 800m Row For Time

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