workout 4-7-15

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workout 4-7-15

Row 500m

Froggy
Pigeon
Hurdler
Hip swing
4 way shoulder
Pvc passthrough

5 rounds
20 second handstand
20 second ring support
20 second reverse plank

WOD
1.
2 snatch grip Deadlift
1 hang snatch
-work up to 80% then 4 sets

2.
Elizabeth*
21-15-9
Clean 135/95
Ring dips
*must perform squat cleans

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