The workout for 4/5/17 is...                                                                       

  • By Leslie Friedman
  • 05 Apr, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 4/5  is...

Every 45s for 8 Rounds. 1 Snatch High Pull + 1 Hang Squat Snatch. All sets at 50-60% 1RM OHS (focus on speed).

Rest 5 minutes then:

EMOM 15 min Alternating:
Minute 1. 5 Deficit HSPU. Mod: Deficit Regular Push Ups
Minute 2. 7 Back Squats taken from the ground (135/95)
Minute 3. 15 Russian Twists (R/L = 1) 35/25 plate

Accessory Work:
40 Renegade Rows with light weight (R/L = 1)


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