Feb 24, 2017

a) WARM UP:

Row 500 m

3 rounds:

  • 5 dowel pass thrus
  • 5 slow push ups
  • 20 single unders
  • 5 jumping squats (focus on hips extending)
  • 5 sit ups

Then, set up and warm up for the wod.

Primer:

  • 10 dumbells snatches
  • 5 burpee box jump overs

 

b) WOD: OPEN WORKOUT 17.1

For time:

  • 10 snatches (50/35 dumbbells)
  • 15 burpee box jump-overs (24/20)
  • 20 snatches
  • 15 burpee box jump-overs
  • 30 snatches
  • 15 burpee box jump-overs
  • 40 snatches
  • 15 burpee box jump-overs
  • 50 snatches
  • 15 burpee box jump-overs

Time cap: 20 minutes

** Talk to your coach for scaling options.

 

c) POST-WOD RECOVERY:

  • pigeon pose for 2 mins per side
  • roll out your lower back
Posted in WOD