a) WARM UP:
3 Rounds:
- 10 jumping jacks
- 5 squats
- 5 push ups
- 5 ring rows
|
a) WOD 1:
5 Rounds:
- 200m Run (scale: if running hurts, row 15 cals)
- 30 Double Unders (scale: 20 secs of DU attempts + 30 singles)
- 9 Hang Power Cleans (135/95)
|
c) WOD 2:
For time:
- 21 – 18 – 15 – 12 – 9 Weighted AbMat Sit-Ups (15/10) ** Hug either a plate or a dumbbell to your chest
- 30 – 25 – 20 – 15 – 10 calories on the rower
|
d) ACCESSORY WORK:
- CrossOver Symmetry Iron Scap Protocol
|
e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
|