Tuesday 4/23

Fitness

BACK SQUAT

15 minutes to build to a heavy set of 5

WOD

"Ned Stark"

For time

Run 200 meters

50 alternating dumbbell snatches (35/25)

Run 200 meters

40 single arm dumbbell push press (35/25)

Run 200 meters

30 goblet squats (35/25)

Run 200 meters

20 pushups

Run 200 meters

10 pullups

Performance

BACK SQUAT

15 minutes to find your 5 rep max

WOD

"Ned Stark"

For time

Run 200 meters

50 alternating dumbbell snatches (50/35)

Run 200 meters

40 single arm dumbbell push press (50/35)

Run 200 meters

30 single arm dumbbell overhead squats (50/35)

Run 200 meters

20 hand release pushups

Run 200 meters

10 pullups

Competition

BACK SQUAT

15 minutes to find your 5 rep max

WOD

"Ned Stark"

For time

Run 200 meters

50 alternating dumbbell snatches (70/50)

Run 200 meters

40 handstand pushups

Run 200 meters

30 single arm dumbbell overhead squats (70/50)

Run 200 meters

20 dumbbell shoulder to overhead (70/50)

Run 200 meters

10 bar muscle ups