Wednesday, April 6th

Warmup:
2 rounds
10 burpees
10 walkouts
10 toy soldiers
10 squats

Gymnastics/Strength:
Ring Dips 8x6
-Add weight if you need to scale up.
-Dips on bar if you need to scale down.
-Focus on full ROM, i.e. deep dips below parallel, flexibility permitting

185 pound Deadlift, 21 reps
Row 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Row 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Row 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Row 400 meters
12 Knees to elbows

Scale DL if necessary. Focus on partitioning, rest and breathing. Key to getting through the nasty WODs!

STRETCH!