Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Wednesday, April 12, 2017

Warm Up: 6 Minute EMOM

Even: Run Forward
Odd: Run Backward

Strength: 5 Sets

7-Second chin over bar hold, negatives, or pull-ups
7 Deadlift (Barbell with Light Weight – focus on technique & proper set up)

Skill: Hand Stand Push Up

WOD: For Time

500 Yard YardShuttle Run (10 Down & Back)
30 Bar Rows
400 Yard Shuttle Run (8 Down & Back)
20 Bar Rows
300 Yard Shuttle Run (6 Down & Back)
10 Bar Rows

Game: Spike Ball

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