WOD 2018/04/11

Warm up: 15 Minutes to Complete:
30" very easy row
15 M spiderman walk
30" easy row
30" Samson stretch
30" Medium row
15 inchworm
30 Hard row
10 air squats
Then:
15 Second Dead Hang from PU bar
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Strenght: Front squat Complete each set on the three minute mark:
5 @ 60-65%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
WOD: AMRAP 4'
27/21 Calorie Row,21 Toes to Bar, 15 Front Squats (50 - 40 kg)
rest. 4'
AMRAP 4'
24/18 Calorie Row- 18 Toes to Bar - 12 Front Squats (60/45)
Rest. 4'
AMRAP 4'
21/15 Calorie Row-15 Toes to Bar-9 Front Squats (70/50)