180416 WOD - 5:15AM CANCELLED

[Nick Bloch]

5:15AM CLASS CANCELLED

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

dynamic warmup

Strength: 15 minutes

1a) 4 x 100' SA DB OH carry (50'r/50'l)

1b) 4 x :30 pullup/chinup hold (alternate grip each round over/under hand)

Conditioning: 18 EMOM

1 - 15/12 calorie row

2 - 12 burpees

3 - 15/12 calorie bike

4 - 6/6 db overhead squats each arm 50/35#

5 - 15 TTB/knees to elbows

6 - rest