WOD - Thursday, 4.14.2016

BAE Watch

A) Run:
1x800
2x400
4x200m (rest 1:1)

B) Tabata intervals 8 rounds empty bar thrusters 8 rounds Pull up

Jacked and Tan

A) Back squat 3RM Then 3@ 95% 3 @ 90%

B) Deadlift: 20 min to find a 10 RM Deadlift Superset with 10 hamstring curls on the low rin

FITNESS

A) Wod 1

6 min AMRAP: 5 GHD sit ups, 10m OH walking lunges (25/10#), 5 burpees, 10m OH walking lunges (25/10#)

B) Wod 2

3 RFT: 12 ring rows, 24 KB swings (53/35#), 12 burpee box jump