May 11, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds of:

  • 10 lunges
  • 10 jumping jacks
  • 10 dowel pass thrus

Then,

  • Finish with 7 way hips – 5 per movement
b) STRENGTH: Front Squat

  • 8 sets x 1 rep @ 85-90%

Rest 2 Minutes between

Then warm up the snatch prior to the wod.

c) WOD:

For Time:

  • 50/35 Cal Assault Bike or 40/30 Cal Row
  • 40 T2B
  • 30 Power Snatches (155/105)
Posted in WOD