4.1.16

WOD: 16.5
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April Fool's!

Next month's primary and secondary lifts will be focused on Pull ups and Deadlifts
Warm up:
4x10 Situps
ALL BATTLE OF BELL A&B team, make these GHD's. Next week, we will have an aggressive GHD WOD, so use this as a way to get your abs ready now.
 SWOD:
Establish a 1 rm Deadlift
WOD:
with a low weight, fast.
40 Strict Press
40 Front rack Lunges
40 Push Press
40 Thrusters
EMOM, starting at min 4, 4 kb swings KB should be Heavy. These should suck, forcing intensity.

No Scale:
SWOD:
Partner Glute Ham raise x20 each person
10 min,
EMOM the complex of Deadlift, TnG Power Clean, HPC
WOD:
in 11 minutes
2 rds
25 meter Sprint (door to road)
20 KB Swings (at the road, place close to our rocks so cars do not hit)
25 meter Sprint (back to outdoor mats)
10 OHS (125/80)
10 TTB on white bars
Then finish time with AMRAP OHS
-the doll