4.24.17

er

Warm up

15 min “AMRAP”

20 DU’s

15 cals on rower

10 air squats

5 ring rows

1 burpee pull up

_______________________

Strength: Front Squat with a 2 sec pause

2-2-2-2-2

_______________________________

Gymnasty/WOD

3 rounds

7 BMU

14 HSPU (no mat is RX)

21 DU’s

_____________________________

Cool down: 200 m walk

_________________________

Extra Credit: Build to a heavy snatch balance