4/12 Tuesday

Warm Up:

1 mile run or 2,000 m row (70% effort)

3-5 Minutes on the Foam Rollers

4 minute EMOM of 8 Ground to Overhead (115-135/75-95) Select a weight you can maintain unbroken for all 4 rounds.

WOD: 3 Sets for Time (30 min cap):

50/35 Cal Row or Bike

30 Thrusters (75/55)

15 Bar Facing Burpees

10 Pull Ups

Forced 2 minute Rest between rounds

Closer: 100 sit-ups (can be weighted- shoot for 2 sets of 50)