04/28/15

Pre-WOD
“Gun Show”
3RDS
10x Barbell Curls
10x KB Tricep Kick Backs
10x Hang Cleans
10x KB Press (each side)

WOD
3RDS
5x Heavy Thrusters
1min All out Row
Rest 90secs
Mens Row goal: 300+ meters
Womens Row goal: 270+ meters

Post-WOD
Tabata High Plank (asymmetrical)

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