Saturday, April 14th

Warm up:
5-10min row/run/bike/jumprope: any combination of each
Foam roll: back, shoulders, hips, knees, calfs, ankles
2x through: 5 push-ups
5 sit-ups
5 Overhead squats
6 “T” plank L/R
5 Wrestler rolls
5 Back Extensions

WOD (option 1): FRAN
21, 15, 9 reps for time of
Thrusters 95/65
Pull-up’s

WOD (option 2): Complete 3 total rounds of:
In 5 minutes:
Row 500m, or Run 600m (any combo of the two)
AMRAP
10 kettlebell swings
10 Push-up’s
Rest 5min

At 3-2-1 go the athlete rows 500m and then, in the remainder of the 5min, completes as many rounds as possible of 10 kettlebell swings, and 10 push-up’s. When 5min is reached the athlete rests for 5min and repeats the same thing 2 more times. Score is the total number of reps completed of kettlebell swings and push-up’s in all three rounds.