WOD for 30 APR 2016

Go hit up a local affiliate for their Saturday WODs or go knock this sucker out at Fredericks.

Or take the weekend off cause this week has been mayhem.



Run, 400 m

Squat Prep, 2 mins

Chest To Floor Stretch, 1 min

20 Prone Dislocates

20 Prone Behind The Neck Press

20 Overhead Squats

10 Chest-to-bar Pull-ups



9-7-5 reps,

for time of:


Squat Snatch, 135/95 lbs



1 Clean & Jerk, pick load

Every 1 min for 15 mins.


Cool Down

For time:

Chest Stretch, 2 mins

Thoracic Extension /w Plate, 2 mins

Pancake Stretch, 2 mins

Frog Stretch, 2 mins

Couch Stretch, 2 mins

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