Thursday, April 3rd

Main – WOD

Warm-up (No Measure)

Accumulate 30 overhead wall therapy squats with PVC pipes

Warm-up (No Measure)

5 sets of 10 open-closed shoulders on pull-ups bar. Focus on getting as high as you can to develop that power!

The Never Ending Story (AMRAP – Rounds and Reps)

20 Min AMRAP:
400m Run
30 Burpees
20 OHS
10 Pull-ups
Rx =

Rx+ =
Lateral Burpees over barbell
5 Muscle-ups instead of 10 pull-ups.

Cash Out

Rx =
Accumulate 50 sit-ups and 1 minute in superman position.

Rx+ =
30 GHD Sit-ups
30 GHD Back Extensions


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