4-28 WOD

Buy in…
5-1
Strict Pull Up
Side Plank
Bar Complex

Conditioning…
AMRAP 2 Min
10 Ring Rows
20 Goblet Squats (53/35)
30 Russian Swings (53/35)
40 STO (75/55)
50 Doubles
60 Cal Row
Rest 2 Min
Then
AMRAP 4 Min of above
Rest 4 Min
Then
AMRAP 8 Min of above

Rx+
5 Muscle Ups
20 Front Squats (95/65)
30 Pwr Cleans (95/65)
40 STO (95/65)
50 Doubles
60 Cal Row

Cash Out…
Easy 400 Meter Run/Walk
Yoga Stretches
Ball on hammy

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