Monday, April 7th

Main – WOD

Warm-up (No Measure)

Rx =
4 Rounds (not for time):
10 Wallballs
10 Air Squats

Rx+ =
30 Double Squat Wallballs (not for time)

*Double squat wall ball = 1 air squat before the ball returns.

Metcon (AMRAP – Rounds)

EMOM x 10:
Lateral Burpees over PVC parallette
Rx =
Even- 10 Lateral Burpees
Odd- 150m Row (Or 30 Dubs)

Rx+ =
Even- 200m Row (Or 40 Dubs)
Odd- 12 Lateral Burpees

Cash Out

Rx =
20 Ninja Jumps

Rx+ =
20 Ninja Snatches with PVC pipe or training barbell

*Ninja jump = start from knees and land in bottom of the air squat.


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