Wednesday, April 12th

Warmup: 5 Rounds of

8 Elevated Inverted OLY bar rows

8 Dumbell lying shoulder external rotation ~light weight

8 Hanging Med ball knee ups

8 OLY bar bent over rows

++++++++++++++++++++++++++++

Strength: 4x8 Power Jerks

++++++++++++++++++++++++++++

WOD: OTM x 20 Minutes

Odd minutes: Max rep deadlifts for 20 seconds 135/95#

Evern Minutes: Max rep burpees for 20 seconds

+++++++++++++++++++++++++++++

Sellout: 4x500 meter row ~ 30 seconds rest between sets