Feb 20, 2017

 

a) WARM UP:

8 min amrap:

  • 10 Air Squats
  • 8 Beat Swings
  • 6 Leg swings per leg – front/back & side/side
  • 4 banded good mornings
b) CAPACITY BUILDER:

6 Sets, Not For Time:

  • 10 m Dumbbell Front Rack Walking Lunge (50/35)
  • 10 T2B

Rest 1:00-1:30 between sets

Max working time = 15 mins

c) WOD:

14 min AMRAP:

  • 75 Wallballs (20/14–>10’/9’ target)
  • 60 Calorie Row
  • 45 Alternating Dumbbell Power Snatches (50/35)
  • 30 Chest to Bar Pull-Ups

 

d) ACCESSORY WORK:

  • Every 90 Seconds, complete “X” amount of Double Unders, for 6 sets.  X = something comfortable completing unbroken during workouts

 

e) POST-WOD RECOVERY/MOBILITY:

  • Roll quads, adductors plus couch stretch
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