Warm up
1 mile run
Strength
500 snatches @ 90%
WOD
Double Murph
2 rounds of
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
WAIT. ..
IT'S APRIL 1ST!
SO APRIL FOOLS!
HERE IS THE REAL WOD.
Strength
Back squat
3@ 60%
3@ 65%
3@ 70%
2@ 75%
2@ 80%
WOD
EMOM FOR 7 MIN
4 deadlifts 185/135
4 bar jump overs
4 leg raises while holding onto the bar
Then
EMOM FOR 7 MIN
15 double unders or 30 singles
15 hollow rocks
OT
Hand stand practice
Advanced - max distance HS walk
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