Mar 1, 2017

 

a) WARM UP:

6:00 min AMRAP:

  • 5 burpees
  • 5 ring rows
  • 5 squats
  • 5 leg swings – front/back & side/side per leg

 

 

b) STRENGTH:

Front squat

  • 3 sets x 3 reps @ 65% of your 1RM

Rest 1:30 max between sets

 

 

c) PRIMER:
Run thru movements and prime for the wod:

  • 3 DL + 3 Box Jumps + 3 kb swings, then,
  • 3 wb + 3 T2B + :15s row
    • (do this as a class together)
d) WOD:

EMOM x 16:

  • Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20)
  • Minute 2: 15/12 KB swings (53/35) – overhead
  • Minute 3: 7 Wall balls (20/14–>10/9’) + 7 T2B
  • Minute 4: 15/12 Calorie Row

 

e) EXTRA CREDIT: 10 min of DU work

 

f) POST-WOD MOBILITY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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