Mon., April 4, 2016

WOD:

A.
Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – Tempo Push-Ups x 15 reps @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B.
Three rounds for time of:

Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)….step-ups

CW: 

LW: 17:15