430/21

Black/Blue/Grey WOD

PARTNER WOD
As Many Rounds As Possible in 20 Minutes of:
20 Calorie Row
20 KB Swings (70/53) (53/35) (35/26) (26/18)
20 Ring Rows
10 Clean & Jerks (135/85) (95/65) (65/45) (45/35)
20 Toes-thru-Rings (Hanging Knee Raises) (Leg Raises)
10 Burpee Box Jump Overs (24/20) (20/12) (12/6)
2 Rope Climbs, 14′ (2 Rope Climbs, 12′)¬†(6 Progressions)
*If you can complete 5 rounds in under 20 minutes, then it is For Time
*If you do not have a partner, cut the reps in half

April “Cool” Board

***Make some goals for yourself for April

– Angie M. – 150# Snatch Balance
– Josh D. – 125# Squat Snatch
– Nick G. – 185# Split Jerk
– Aaron – 4 Consecutive Bar Muscle Ups
– Aaron – 335# Deadlift
– Josh D. – 145# Squat Snatch

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