WOD 4/26/16
Fitness WOD
1. Shoulder Press
4×8 lite/medium weight
2. 5x400m Sprint
record all times. rest as needed not to exceed 3 min
score write fastest time/slowest time
Performance WOD
1. Jerk
build to heavy single from rack
2. 5x400m Sprint
record all times. rest as needed not to exceed 3 min
score write fastest time/slowest time
BONUS:
3 sets straight bar 21’s (7 curls at bottom half/7 curls at top half/7 curls full range)
3×8 Dumbell Hammer Curls
superset:
3 sets
A: 10-Dumbell side laterals
B: 10-Barbell Upright Row
3 sets
A: 10-Dumbell Front Raised
B: 8-Rear Delt Flies
