April 18, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 Bird dogs with 3 sec hold
  • 15 squats
  • 10 sit ups

Finish with:

7 way hips (video: https://www.youtube.com/watch?v=iLTBIaHU5iw&t=2s), then warm up for back squats

b) STRENGTH: Back Squat

  • 10 sets x 2 reps @ 70%

Rest 60 seconds between reps

 

c) WOD:

Alternating EMOM x 14 (7 Rounds):

  • 40 Double Unders
  • :30s for Max Dumbbell Power Snatches (50/35)

 

d) FINISHER (if time):

  • 5 min heavy sandbag hold

 

Posted in WOD