4.3.14

Warm Up:
300m Row
HS Hold
GHD Back Extensions
False Grip Bar Hangs

Gymnastics Strength:
4 Rounds For Quality
40 Double Unders
5 Strict + 5 Kipping HSPU
1 Rope Climb with WTD Vest (loaded full)

Strength:
1 Squat Snatch every :30 sec For 15 Min
Working from 95 to 135#

Prowlers
1 min work/1 min rest x 10 sets


5:30 WOD:
AMRAP: 12 min
5, 6, 7, 8, 9... C2B
10, 12, 14, 16, 18.... Wall Ball
5, 6, 7, 8, 9....GHD Sit Ups