4/13/19

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SWOD

8 ROUNDS:

30 SECOND CAP:

2 REPS TEMPO BACK SQUAT

REST 30 SECONDS

30 SECOND CAP:

5 REPS SHOULDER PRESS

REST 30 SECONDS

WOD

14 MINUTE AMRAP: 

PARTNER A: 

50 FT DB FRONT RACKED LUNGES

THEN PARTNER B: 

10 PUSH UPS, 

10 LATERAL BOX JUMPS OVER

THEN PARTNER B

50 FT FRONT RACKED LUNGES

THEN PATNER A: 

10 PUSH UPS, 

10 LATERAL BOX JUMPS OVER

QOD

JOKE DAY!