11 April 2017
Warm-up: 3 Rounds: Block Run, 2x Wall Walks, :30 max DB Push Press, :30 DB hold overhead.
Strength: Strict press: 4×5@82%
Work Capacity: 15 min. Ascending Ladder:
- Wall Ball (20/14)
- Toes to Bar
- Box Jump (24/20)
- When you make it through the 10’s, take a lap around the block and start over at 2’s, taking a lap every time you complete the 10’s
Durability: For 6 continuous minutes: Rotate between Leaning Rest, Forearm Plank, Right Side Plank, Left Side Plank.