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WOD - Wednesday, 4/17/2019

Warm-up
"The Microwave"
Every :30 x 8 (4:00)
5 KBs (light) + 4 Burpees

Strength: Romanian Deadlifts 

5 x 8 @55% of your DL 1RM
**SUPERSET**
6-12 Ring Dips (weighted, if possible)
:20 Hollowhold
--> After each set of RDLs - including warm ups
(22:00)


Metcon
AMRAP 7
400m run (buy in only)
immediately into
21-15-9*
Push Ups
USSR KBs (88/70)


If you complete 21-15-9 go back to the set of 21 and continue. The run is only a buy in and does not repeat. Score is total reps (not including the run).
 

Extra Credit
"Core & Booty Builder"
3 RFQ
10 Hip Thrusters (AHAP)
20 Tuck-ups
:30 Suitcase Hold (each side, AHAP)
rest as needed between rounds

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