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
