1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

5.4.15 Monday WOD

May 03, 2015

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Warm up

800m Row

then,

3 rounds of : (30 sec rest after each set)

0:30 Sec Hollow Holds

0:30 Arched hold

BBG

1a) 4X10 Front Squats – 80% of your 5RM Front Squat

1b) 4X5 Strict Pullups – add weight if unbroken and easy

WOD

3 rounds for time of:

10 Power Snatches 135/95#
150′ Shuttle Run (50′ sections)
20 Pistols (alternating)
150′ Shuttle Run (50′ sections)

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